Band Overhead Single Arm Triceps Extension (VERSION 2)
- 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, with the overhead arm position emphasizing the long head of the muscle. Working one arm at a time with a resistance band, it builds elbow-extension strength and helps even out side-to-side imbalances using minimal equipment.
Band Overhead Single Arm Triceps Extension (VERSION 2): So führst du sie aus
- 1Anchor one end of the band securely under your foot or to a low fixed point behind you.
- 2Grip the other end with one hand and raise that arm overhead, elbow pointing up and the band running down behind your back.
- 3Set your stance shoulder-width apart and brace your core so your torso stays upright and still.
- 4Keeping your upper arm vertical and close to your head, lower your hand behind your neck by bending only at the elbow.
- 5Extend your elbow to press the band straight up overhead until your arm is fully locked out.
- 6Squeeze the triceps at the top, then lower under control back to the stretched position.
- 7Complete all reps on one side, then switch the band to the other hand and repeat.
Technik-Tipps
- Keep your upper arm fixed and pointing toward the ceiling throughout the set so the movement happens only at the elbow.
- Choose a band tension that lets you reach full lockout without your torso leaning or your shoulder drifting forward.
- Control the lowering phase rather than letting the band snap your hand down, keeping constant tension on the triceps.
- Match the reps and tempo on both arms so the weaker side does not fall behind the stronger one.
Häufige Fehler
- Letting the upper arm drift forward or flare out, which shifts the work off the triceps and onto the shoulders.
- Arching the lower back to push the band up, which strains the spine and turns it into a whole-body heave instead of an isolation.
- Stopping short of full elbow lockout, which cuts the range of motion and leaves the triceps under-worked at the top.
- Using a band that is too heavy, forcing momentum and breaking the upright torso position.
Häufig gestellte Fragen
What muscles does the band overhead single arm triceps extension work?
It isolates the triceps brachii. Pressing from an overhead position puts the long head of the triceps in a stretched start, so it takes on more of the work than in pushdown-style extensions.
Why train one arm at a time instead of both together?
Working a single arm lets you give full attention to each side, so a dominant arm cannot take over. It is a simple way to find and fix left-to-right strength imbalances.
Is this exercise good for beginners?
Yes. The band is forgiving on the elbow and easy to scale by stepping closer to or further from the anchor, making it a beginner-friendly way to learn the overhead triceps extension pattern.
How many sets and reps should I do?
As an isolation move, aim for 2–4 sets of 12–20 reps per arm with a band tension that makes the last few reps challenging while you keep strict form.
