About this exercise
A unilateral overhead triceps extension using a resistance band. Working one arm at a time places the triceps long head in maximum stretch and allows each side to be trained independently, helping to correct strength imbalances.
Band Overhead Single-Arm Triceps Extension
Step by step instructions, muscle activation and variants for the Band Overhead Single-Arm Triceps Extension.
EasyTriceps
How to Perform
- Step on one end of the resistance band with the opposite foot or anchor it low, and grasp the other end with one hand
- Raise that arm overhead with the elbow pointing forward, letting the band run behind your arm
- Keep your upper arm stationary and close to your ear throughout
- Extend your forearm upward until your arm is fully straightened
- Slowly lower the band back until your elbow is fully bent
- Complete all reps on one arm before switching sides
Muscle Activation
Primary
Triceps
Common Mistakes
Common mistakes content is coming soon.
About the Band Overhead Single-Arm Triceps Extension
The Band Overhead Single-Arm Triceps Extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.