How to do the Single Arm Overhead Resistance Band Triceps Extension
- Stand on one end of the band, handle in the opposite hand.
- Raise your arm overhead and bend the elbow behind your head.
- Straighten your arm fully overhead, upper arm staying still.
- Lower slowly behind your head, then switch arms after the set.
Full technique — 7 steps
- Stand with feet hip-width apart and anchor one end of a resistance band under the foot opposite your working arm.
- Hold the handle in one hand and raise that arm overhead with the elbow pointing up.
- Bend your elbow to lower your hand behind your head, keeping your upper arm close to your head.
- Keep your torso upright and your stomach tight without arching your lower back.
- Extend your elbow to press the handle straight up until your arm is fully straight.
- Lower your hand back behind your head under control.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
Cable machine
- Cable Overhead Triceps Extension (EZ Bar) Harder
- Triceps Pushdown (Reverse Grip) Same level
Kettlebell
No equipment
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
- Harder Dumbbell Overhead Triceps Extension
- Harder Barbell Skull Crusher
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).
