How to do it
- Anchor a band low behind you, or stand on it, and bring both hands overhead holding one end.
- Keep the elbows pointing forward and close to your head.
- Straighten the arms fully overhead, then let the hands lower behind your head until you feel the stretch.
Cues that matter
- Overhead is where the long head is stretched, which is the whole point of this variation.
- Keep the ribcage down so the lower back does not arch.
Common mistakes
- Letting the elbows flare wide and turning it into a press.
- Cutting the bottom short and missing the stretch.
Muscles worked
Primary
- Triceps
- Long head
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Band Overhead Extension in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the triceps with different equipment — for a day the resistance band is taken, or a gym that does not have one.