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Band Overhead Extension

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  Primary Muscle Group: Back of upper arms

Muscle Groups Worked in This Exercise: Triceps brachii; medial, lateral and long heads, as well as a little mentioned muscle, the Anconeus

Preparation: Stand with your feet in a shoulder-width, split stance and place the resistance band under your back foot. Don't forget to keep your abs tight. Grasp the handle of the band (reach behind you) with an inverted palm-in grip, with the opposite hand to the foot that is on the band.

Breathing: Breathe out as you straighten your arm; breathe in when you return to start position.

Execution: Extend your arm over your head and bend your elbow so your forearm is now behind your head. Keep your upper arm vertical throughout this range of motion. Now, slowly extend your arm and push the handle up until your entire arm is straight. Pause. Bend your arm back to start position. After completing all reps, do the same for the other arm.

Comments: Imagine you are going to pound in a nail for a picture, up high. This should help you with the movement. Be sure that your neck remains neutral throughout the movement by looking straight ahead.

Here are a few suggested alternative exercises:

  • Ball Band French Curl
  • Ball Band Triceps KickBack
  • Band KickBacks
  • Band Tricep Extension
  • Close Grip Bench Press - Barbell
  • Close Grip Dumbbell Press
  • Decline Dumbbell Close Grip
  • Dips - Machine
  • Dumbbell Lying Extension
  • Tricep Extension - Hammer Strength
  • PowerBlock Dumbbells