One Arm Overhead Band Tricep Extension Guide
Learn the correct form for the one arm overhead resistance band tricep extension to build arm strength and definition with these expert steps.
How to Perform
- Anchor the resistance band at a low or mid-height point and stand facing away from the anchor.
- Grasp the handle or the end of the band with one hand and bring your elbow up so it points toward the ceiling.
- Position your upper arm vertically next to your head with the band running behind your back.
- Extend your arm fully by pushing your hand toward the ceiling while keeping your elbow tucked in and stationary.
- Pause for a moment at the top of the movement to maximize the contraction in the tricep.
- Lower your hand back behind your head in a controlled motion until your elbow is fully flexed.
- Complete all repetitions on one arm before switching to the other side to ensure balanced development.
Common Mistakes
- Allowing the elbow to flare out to the side
- Arching the lower back to compensate for the weight
- Using momentum or snapping the elbow at the top
- Shortening the range of motion by not fully lowering the hand
Muscles Worked
Primary movers
- Triceps
Stabilizers
- Shoulders
- Core
- Forearms
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Triceps · Arms