StrengthIn review

Single-Arm Band Triceps Extension

A one-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: Unilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Stand on one end of the band with the working-side foot and hold the other end behind the head in one hand.
Point the upper arm overhead with the elbow bent.
Keep the ribs down. No anchor is needed.

Do the rep

Straighten the working elbow to lift the hand overhead.
Bend the elbow under control to return the hand behind the head. Finish the set, then change sides.

What counts as a rep

One rep straightens the working elbow overhead and returns the hand behind the head without moving the upper arm; count each side.

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.

Muscles worked

Prime movers

Triceps · moderate confidence

Assisting

Front deltoids · moderate confidence
Deep core / trunk stabilizers · moderate confidence

Equipment

Resistance band

Stand on one end of the band with the working-side foot and hold the other end behind the head in one hand. Point the upper arm overhead with the elbow bent. Keep the ribs down. No anchor is needed.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Manual

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 13, written from the blueprint CSV row and the owner rules approved 2026-10-12 in #340. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment remain candidates; the switch-on PR must confirm them.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_two_hand_dumbbell_overhead_triceps_extension, the closest Wave 1 record. Its review evidence does not approve this draft.
The CSV elbow-flexion-extension pattern becomes elbow-extension with secondary_push, isolation_target by movement (rule 2).
Bodyweight-reps only replaces the CSV load-and-reps. Band resistance has no kg value (rule 1). Use a stronger band when the reps get easy.
The CSV family anatomy hint is narrowed to the muscles of this drafted movement; the assigned review tier must confirm it.
Skill tier beginner: a light band or assisted floor position permits a clean first-session rep. Failure cost low: the user can stop the band or floor movement safely (rule 3).
OWNER REVIEW: ex_single_arm_band_triceps_extension is the one-arm form of ex_band_overhead_triceps_extension. Stand on the band with no anchor and count each side, as ex_single_arm_band_row (rule 1).

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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