Standing Resistance Band Overhead Triceps Extension

TricepsResistance Band

A standing overhead extension that isolates the triceps. Elevating your arm overhead stretches the long head of the triceps deeply. Pay close attention to your lower back position for a safe and effective tricep burn.

How to do it

1Step on one end of the band with one foot, grab the other end, and raise your arm overhead.

2Bend your elbow to lower your hand behind your head, pointing your elbow straight up toward the ceiling.

3Keep your upper arm close to your head and keep your abs lightly braced.

4Exhale and extend your arm straight up overhead.

5Inhale and smoothly bend your elbow back down, controlling the band's tension.

Common mistakes

Arching your lower back during the press, putting excessive strain on your spine.

Flaring your elbow out to the side instead of pointing it up, shifting load to your shoulder joint.

Lowering the band behind your head too quickly, losing tension and control.

Breathing

Exhale as you press your arm overhead, and inhale as you slowly lower your hand back behind your head.

Make it harder or easier

To lighten resistance, shift your grip further up the band.

To make it harder, add a 1–2 second pause at full overhead extension.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.