# Single Arm Overhead Resistance Band Triceps Extension

A one-arm overhead triceps extension with a resistance band anchored under your foot. It trains the triceps in a stretched position overhead, one arm at a time.

- Beginner · Isolation
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/single-arm-overhead-extension-resistance-band/video/male.mp4
- HTML: https://seto.fit/exercises/single-arm-overhead-resistance-band-triceps-extension/

## Muscles worked

- Triceps: 10/10
- Front delts: 3/10
- Rotator Cuff: 3/10
- Forearms: 3/10

## How to do the Single Arm Overhead Resistance Band Triceps Extension

1. Stand on one end of the band, handle in the opposite hand.
2. Raise your arm overhead and bend the elbow behind your head.
3. Straighten your arm fully overhead, upper arm staying still.
4. Lower slowly behind your head, then switch arms after the set.

### Full technique — 7 steps

1. Stand with feet hip-width apart and anchor one end of a resistance band under the foot opposite your working arm.
2. Hold the handle in one hand and raise that arm overhead with the elbow pointing up.
3. Bend your elbow to lower your hand behind your head, keeping your upper arm close to your head.
4. Keep your torso upright and your stomach tight without arching your lower back.
5. Extend your elbow to press the handle straight up until your arm is fully straight.
6. Lower your hand back behind your head under control.
7. Complete all reps on one side, then switch arms.

## Common mistakes

- Elbow drifting out to the side
- Arching the lower back
- Stopping short of full extension
- Cutting the bottom range short
- Using torso swing for momentum

## Form cues

- Straighten fully overhead
- Lower behind the head
- Elbow points up
- Keep ribs down
- Upper arm stays fixed

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 3 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 3 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 20–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Incline Dumbbell Triceps Extension](https://seto.fit/exercises/incline-dumbbell-triceps-extension/), [Single Arm Dumbbell Overhead Triceps Extension](https://seto.fit/exercises/single-arm-dumbbell-overhead-triceps-extension/)
- **Cable machine**: [Cable Overhead Triceps Extension (EZ Bar)](https://seto.fit/exercises/cable-overhead-triceps-extension-ez-bar/), [Triceps Pushdown (Reverse Grip)](https://seto.fit/exercises/triceps-pushdown-reverse-grip/)
- **Kettlebell**: [Kettlebell Overhead Triceps Extension](https://seto.fit/exercises/kettlebell-overhead-triceps-extension/), [Kettlebell Skull Crusher](https://seto.fit/exercises/kettlebell-skull-crusher/)
- **No equipment**: [EZ Bar Overhead Triceps Extension](https://seto.fit/exercises/ez-bar-overhead-triceps-extension/), [Kneeling Bodyweight Triceps Extension](https://seto.fit/exercises/kneeling-bodyweight-triceps-extension/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Single Arm Overhead Resistance Band Triceps Extension — Beginner**
- Harder: [Dumbbell Overhead Triceps Extension](https://seto.fit/exercises/overhead-triceps-extension-dumbbell/) — Beginner
- Harder: [Barbell Skull Crusher](https://seto.fit/exercises/skull-crusher-barbell/) — Intermediate

## Quick answers

### What muscles does the Single Arm Overhead Resistance Band Triceps Extension work?

Primary: Triceps 10/10. Also works: Front delts 3/10, Rotator Cuff 3/10, Forearms 3/10.

### When should I do the Single Arm Overhead Resistance Band Triceps Extension in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 8 min with rest.

### How many sets and reps of the Single Arm Overhead Resistance Band Triceps Extension?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Single Arm Overhead Resistance Band Triceps Extension?

Dumbbells: Incline Dumbbell Triceps Extension, Single Arm Dumbbell Overhead Triceps Extension. Cable machine: Cable Overhead Triceps Extension (EZ Bar), Triceps Pushdown (Reverse Grip). Kettlebell: Kettlebell Overhead Triceps Extension, Kettlebell Skull Crusher. No equipment: EZ Bar Overhead Triceps Extension, Kneeling Bodyweight Triceps Extension.

### What is a harder version of the Single Arm Overhead Resistance Band Triceps Extension?

Dumbbell Overhead Triceps Extension (Beginner), Barbell Skull Crusher (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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