Band Overhead Single Arm Triceps Extension

Instructions

1
Stand upright with feet shoulder-width apart facing the cable machine. Grasp the handle with one arm at your side with elbow bent approximately 90 degrees. Maintain neutral spine and engage core.
2
Position yourself at an appropriate distance from the cable column so there is continuous tension on the cable. Grip the handle with a supinated (underhand) grip. Keep your elbow fixed at a 90-degree angle positioned against your torso.
3
Slowly lower the handle by extending the elbow, allowing the forearm to move downward while keeping the upper arm stationary. Control the descent with 2-3 seconds of eccentric movement, resisting the cable tension throughout.
4
Curl the handle back up by flexing the elbow, driving the forearm upward in a controlled arc. Squeeze the biceps at the top position for 1 second, then return to the starting position with control. The upper arm remains fixed throughout.
PRIMARY MUSCLESBiceps Brachii
SECONDARY MUSCLESBrachialis, Brachioradialis, Anterior Deltoid
EQUIPMENTBand
DIFFICULTYBeginner

Overview

Focusing on the Band Overhead Single Arm Triceps Extension allows you to target the Biceps Brachii with precision. As a foundational Strength exercise, the integration of Band provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.
  • Promotes balanced muscular development by effectively recruiting the Biceps Brachii and associated synergists.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Anterior Deltoid to maintain control of the Band.

Exercise Variations

  • Dumbbell Band Overhead Single Arm Triceps Extension
  • Cable Band Overhead Single Arm Triceps Extension
  • Banded Band Overhead Single Arm Triceps Extension

Beginner Tips

If you are new to the Band Overhead Single Arm Triceps Extension, focus on mastering the movement pattern with zero weight before adding Band.

Frequently Asked Questions