Banded Overhead Tricep Extension

Alternatives

• Tricep Overhead Extension
• Banded Tricep Pushdowns
• Dumbbell Tricep Kickbacks

Summary

This variation uses a resistance band to perform the overhead extension, placing consistent tension on the triceps throughout the range of motion. It’s great for home training and joint-friendly work.

Benefits of the Banded Overhead Tricep Extension

• Targets the long head of the triceps
• Easy on the joints
• Portable and simple to set up
• Ideal for home workouts or warm-ups
• Can be done standing or seated

Banded Overhead Tricep Extension Muscles Worked

• Primary: Triceps Brachii (Long Head)
• Secondary: Core (stabiliser)

Instructions

1. Anchor the resistance band under your feet
2. Hold the other end overhead with both hands
3. Extend your arms upward, then bend elbows to lower behind your head
4. Keep elbows in line with your head
5. Press back up to full extension
6. Avoid letting the band pull you forward
7. Repeat for the desired number of reps

Common Mistakes

1. Letting elbows flare outward
2. Leaning forward or arching the back
3. Allowing the band to slack at the top or bottom
4. Rushing through the reps
5. Not fully extending the arms