Band Overhead Single Arm Triceps Extension exercise animation (Männlich)

Band Overhead Single Arm Triceps Extension

Zielmuskel
Triceps Brachii
Equipment
Band
Körperregion
Upper Arms
Typ
Strength

The band overhead single arm triceps extension is an isolation exercise that targets the triceps brachii using a resistance band. Working one arm at a time with the upper arm held overhead, it loads the long head of the triceps through a long stretch and builds elbow-extension strength with portable, joint-friendly tension.

Band Overhead Single Arm Triceps Extension: So führst du sie aus

  1. 1Anchor one end of the band securely under your foot or beneath a stable, low fixed point.
  2. 2Grip the free end with one hand and raise that arm overhead, keeping your elbow pointing forward and your upper arm close to your head.
  3. 3Brace your core and stand tall so your torso stays upright and your lower back does not arch.
  4. 4Let your forearm bend down behind your head until you feel a stretch in the triceps, keeping your elbow high and still.
  5. 5Press your hand up toward the ceiling by straightening your elbow against the band's resistance.
  6. 6Fully extend the arm at the top and squeeze the triceps without locking the joint forcefully.
  7. 7Lower under control back to the stretched position, resisting the band on the way down.
  8. 8Complete your reps, then switch the band to the other hand and repeat on the opposite arm.

Technik-Tipps

  • Keep your upper arm fixed and vertical throughout the set so the movement happens only at the elbow.
  • Control the lowering phase rather than letting the band snap your arm down, to keep constant tension on the triceps.
  • Step further onto the band or choke up on it to increase resistance, and ease off for higher-rep sets.
  • Keep your wrist neutral and firm so the force drives through your forearm, not a bent wrist.

Häufige Fehler

  • Letting the elbow drift forward and down as you extend, which turns it into a shoulder press and takes tension off the triceps.
  • Arching the lower back to push the band up, which strains the spine and cheats the rep.
  • Using a band that is too heavy, so the arm collapses and you lose the full overhead stretch.
  • Flaring the elbow out to the side, which reduces the load on the long head and stresses the shoulder.

Häufig gestellte Fragen

What muscles does the band overhead single arm triceps extension work?

It isolates the triceps brachii on the back of the upper arm. The overhead position emphasizes the long head of the triceps, which is stretched when your forearm lowers behind your head.

Why train one arm at a time instead of both?

Single-arm work lets you fix strength imbalances between sides, focus fully on each triceps, and adjust the band tension precisely for your weaker arm.

Is this a good exercise for beginners?

Yes. Bands are easy on the elbows and let you start light, so it is a good way to learn the overhead extension pattern before adding heavier resistance.

How many sets and reps should I do?

For triceps growth and endurance, 2–4 sets of 12–20 reps per arm works well. Choose a band tension that makes the last few reps challenging while keeping strict form.

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