Bands · Isolation
Band overhead triceps extension
Band overhead triceps extension mainly works your triceps. It also helps your abs.
Step by step
- Anchor the band, hold it behind your head, elbows up.
- Straighten your arms overhead, upper arms still.
- Pause, then bend slowly back down.
What you should feel
A stretch and burn at the back of your arms. Your shoulders and lower back should not strain.
Common mistake
Arching your back and flaring your elbows; tighten your abs and keep elbows close to your head.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Close-grip push-upTriceps, Chest
Triceps pushdownTriceps
Skull crusherTriceps
DipsTriceps, Chest
Overhead dumbbell triceps extensionTriceps
Bench dip (chair)TricepsQuestions
What muscles does the band overhead triceps extension work?
Band overhead triceps extension mainly works your triceps. It also helps your abs.
Can I do the band overhead triceps extension at home?
Yes, if you have this at home: bands.
How many sets and reps of the band overhead triceps extension?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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