One Arm Overhead Triceps Extension With Resistance Bands

Build long-head triceps strength anywhere — no anchor point required, just a resistance band.

Primarily trains: Primarily develops the long head of the triceps brachii through a stretched, overhead position that maximises muscle recruitment.

Primary

Triceps

Secondary

Shoulders

Equipment

Resistance Toning Band

Level

Beginner

One Arm Overhead Triceps Extension With Resistance Bands — demonstration

Step-by-step demonstration

Sets & reps

3 sets × 12–15 reps per arm, 45–60 s rest between sets; this rep range targets hypertrophy and suits the beginner-level, single-joint nature of the exercise.

Tempo

2-1-1 — 2 seconds down, 1-second pause in the stretched position to maximise long-head recruitment, 1 second back up.

Breathing

Inhale as you lower the forearm behind your head (eccentric); exhale forcefully as you extend the arm overhead (concentric).

Step 1 of 2

Setup

Get into position before the first rep.

1Stand with feet shoulder-width apart, both feet centred on the middle of the band so it is pinned firmly to the floor.
2Reach one hand down and grasp the same-side end of the band (or handle), then curl it up and behind your head so your palm faces inward and your elbow points toward the ceiling.
3Position your upper arm vertical — parallel to your ear — and brace it with your opposite hand on your elbow if you need stability at first.
4Engage your core, tuck your ribs down, and keep your spine neutral — avoid arching your lower back to compensate for band tension.

Step 2 of 2

Execution

The actual movement, one rep.

1Start with your forearm lowered behind your head, elbow bent to roughly 90°, and the band under adequate tension.
2Press your forearm upward in a smooth arc by extending the elbow, keeping your upper arm completely stationary and vertical throughout.
3Continue extending until your elbow is nearly locked out — stop 5–10° short of full lock to maintain tension and protect the joint.
4Pause briefly at the top with the triceps fully contracted.
5Slowly lower the forearm back behind your head under control, resisting the pull of the band, until you return to the 90° start position.
6Complete all reps on one side before switching arms.

Form cues

What a good coach would say in your ear.

Elbow stays pointed straight up — the moment it drifts outward, the long head loses tension.
Anchor your upper arm like a post; only the forearm moves.
Ribs down, not flared — think 'tall ribcage, short lower back'.
Squeeze the triceps hard at full extension before you lower.
Keep your wrist neutral — no bending at the top of the press.

Avoid these

Common mistakes.

The technique errors that quietly undo your training.

Elbow flaring out to the side: shifts stress off the long head onto the lateral head and strains the shoulder joint — keep the elbow pointing at the ceiling the whole time.
Upper arm drifting forward during the press: shortens the range of motion and removes the stretch overload that makes this position uniquely effective — brace the upper arm against your head or use your free hand to hold it vertical.
Overarching the lumbar spine: a common compensation when the band tension is too high — choose a lighter band or widen your stance to reduce resistance.
Rushing the eccentric (lowering) phase: eliminates the time-under-tension stimulus that drives hypertrophy — control the descent for the full 2-second count.
Incomplete extension at the top: leaves the triceps partially contracted and reduces total work per rep — extend to near-lockout on every repetition.

Variations & progressions

Make it harder. Make it easier. Make it fit.

Two-arm overhead triceps extension with band: use both hands on the band simultaneously for added stability — a useful regression when single-arm balance is challenging.
Seated single-arm overhead extension: sit on a bench or chair with the band anchored under the seat for a more stable torso — good regression for beginners with lower-back sensitivity.
Overhead triceps extension with a dumbbell: once strength improves, transition to a fixed load for more precise progression tracking.
Cable overhead triceps extension: provides constant, smooth resistance through the full arc — a natural gym-based progression from the band version.

Safety

Avoid this exercise if you have an acute shoulder impingement, rotator cuff tear, or elbow tendinopathy, as the deep overhead position places significant tensile load on the shoulder capsule and triceps tendon. Individuals with hypermobile elbows should stop 10–15° short of full lockout. Ensure the band is securely pinned underfoot before each set — a slipping band can cause sudden uncontrolled movement. If you feel sharp pain at the elbow tip or inside the shoulder, stop immediately and consult a physiotherapist before continuing.