Band Overhead Triceps Extension
A two-arm overhead band triceps extension.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Elbow extension
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Stand on the middle of the band and hold one end in each hand behind the head.
- Point both upper arms overhead with the elbows bent.
- Keep the ribs down. No anchor is needed.
Do the rep
- Straighten both elbows to lift the hands overhead.
- Bend both elbows under control to return the hands behind the head.
What counts as a rep
One rep straightens both elbows overhead and returns both hands behind the head without moving the upper arms.
One rep straightens both elbows overhead and returns both hands behind the head without moving the upper arms.
Breathing
Exhale through the effort and inhale during the controlled return.
Cues
- Keep the upper arms still.
- Use a stronger band when the reps get easy.
Common mistakes
Moving through the shoulders
What you seeThe upper arms drop as the elbows bend.
FixUse a lighter band and keep the upper arms overhead.
A stable position keeps the intended movement controlled.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the band shows a tear or slips from its support.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
Train it in Allena
Allena plans your week around the days you can train, logs every set, and coaches your form from the camera.
Get the app