Standing Banded Single-Arm Overhead Tricep Extension

Standing banded single-arm overhead tricep extensions are highly effective at isolating and defining the triceps. They enhance overall muscle strength and stability and encourage upper arm hypertrophy.

This exercise uses a resistance band that provides constant tension, versatility, and accessibility for a variety of individuals and fitness levels. Continue reading for all the details you need to perform the exercise, including proper technique, workout structure, and muscle activation.

How To Do

  1. Select a resistance band with the appropriate tension. Stand upright with feet in a split stance (one slightly in front of the other).
  2. Secure one end of the band under your feet with the other end in one hand. Your opposite hand can rest by your side or support the elbow of the working arm.
  3. Raise the arm holding the band until your elbow is bent at a 90-degree angle, palm facing the ceiling. Your upper arm should be beside your ear, with the band stretched behind your back.
  4. Inhale and engage your core.
  5. Exhale to straighten the arm with the band over your head until your elbow is fully extended. Hold at the top for a count, focusing on engaging the triceps.
  6. Inhale as you slowly bend your elbow to lower your hand back to the starting position, keeping the upper arm stationary.

Tips From Expert

  • Always begin with a proper warm-up to prepare the muscles and joints before exercise. Tricep stretches are a great way to prepare the triceps before the workout.
  • Keep your feet in a split stance and core engaged to avoid straining the lower back.
  • Concentrate on contracting each tricep throughout the exercise to achieve maximum muscle activation.
  • Keep your upper arm close to your head as you extend without flaring your elbow to the side.

Optimal Sets and Reps

The following table provides suggested sets and reps for optimizing the standing banded single-arm overhead tricep extensions.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 15–20
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Standing Banded Single-Arm Overhead Tricep Extension

How to Put in Your Workout Split

There are multiple variations for programming standing banded single-arm overhead tricep extensions into your routine. They are effective at improving upper body strength, correcting muscle imbalances, and targeting tricep development.

  1. Arms And Shoulders — Add the standing banded single-arm overhead tricep extension to an upper-body workout targeting the arms and shoulders. Program it after lat pulldowns, bench presses, and bicep curls for a productive upper-body routine.
  2. Upper Body Push Day — Standing banded single-arm overhead tricep extensions can be effective as part of an upper body push day split. This type of split targets “pressing” muscles like the chest and shoulders. Program it with bench presses, dumbbell chest presses, lateral raises, and tricep dips during your upper-body push workout.
  3. Triceps And Biceps — Standing banded single-arm overhead tricep extensions work great in an arm workout focusing on triceps and biceps. Incorporate them along with bicep curls, tricep dips, preacher curls, and hammer curls to build strong and sculpted arms. This exercise would also be a perfect addition to other resistance band arm workouts targeting the triceps and biceps.

A best practice is to use the one-repetition maximum method to determine the appropriate weight to use. This is the maximum weight you can lift for one repetition with proper form. Below are suggested loading guidelines when using the 1RM method: 

  • Endurance: 40%–60% of your 1RM.
  • Hypertrophy: 60%–80% of your 1RM.
  • Strength and power: 80%–100% of your 1RM.

Primary Muscle Groups

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Triceps Medial Heads

The triceps medial head is one of three muscles that make up the triceps brachii. It originates from the back side of the humerus (upper arm bone) and extends down to the elbow joint. The triceps medial head is active in extending (straightening) the forearm and stabilizing the elbow. This makes it crucial in all daily activities involving lifting, pulling, and carrying. 

The standing banded single-arm overhead tricep extension effectively isolates the triceps medial head throughout the motion. During the upward extension, the triceps contract, and the medial head is primarily activated. Keep your elbow close to your ears to maximize the medial head’s engagement.

Electromyographic data studies show the triceps brachii can reach 40%–50% of maximum activation during weighted tricep extension exercises. This shows how hard the muscle works during the standing banded single-arm overhead tricep extension.

Triceps Lateral Heads

The triceps lateral head originates from the back of the humerus and inserts into the forearm at the elbow. It is also very active in supporting the elbow joint, primarily during the initial phase of elbow extension.

The standing banded single-arm overhead tricep extension is included in valuable lateral head tricep exercises for strengthening this muscle. During the extension phase, the lateral head works against the band to extend the forearm and stabilize the elbow joint. This constant time under tension increases the muscle’s engagement.

Triceps Long Heads

The triceps long head originates from the infraglenoid tubercle of the scapula (shoulder blade) and, like the other heads, inserts into the forearm. However, it is the only tricep muscle that participates in both shoulder and elbow movements.

This muscle is particularly active during overhead extension, making the standing banded single-arm overhead tricep extension very effective. The stretch overhead increases the muscle’s activation while the resistance band increases the tension, requiring it to work harder.

Secondary Muscle Groups

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Anterior Deltoid

Muscles located at the front of your shoulder region

Anterior Deltoid

The anterior deltoid muscle originates from the lateral part of the collarbone and inserts into the deltoid tuberosity of the upper arm bone. It forms part of the large rounded contour of the shoulder and is active during shoulder movements. 

The anterior deltoid mainly stabilizes the shoulder joint during standing banded single-arm overhead tricep extensions. This muscle is crucial for maintaining proper form and preventing shoulder injuries. It provides support during the overhead extension phase to control the movement and keep the arm in place.

Wrist Flexors

The wrist flexors are a group of muscles on the palm side of the forearm. They actively support grip strength and flexing of the wrist and fingers. They are also involved in stabilizing the wrist during lifting and carrying movements.

During the standing banded single-arm overhead tricep extension, the wrist flexors activate when gripping the band. They contract during the concentric extension phase to stabilize the wrist and maintain proper form to avoid straining the back. They also help during the eccentric phase to control the movement while lowering the band down.

The wrist flexors are activated isometrically as they work to stabilize and protect the wrist joint throughout the exercise. This means the muscle length does not change as you go through the lift.

Wrist Extensors

The wrist extensor muscles originate near the lateral epicondyle and are inserted into the base of the forearm or hand. They are responsible for extending (bending back) and stabilizing the wrist and fingers during daily hand movements.

These muscles engage during standing banded single-arm overhead tricep extensions to firmly grip the band when extending. They help stabilize the wrist joint to prevent excessive flexion leading to injury. They also provide support to maintain controlled movement and prevent the wrist from bending against the band’s tension.

If you notice wrist pain, stop exercising immediately and seek the help of a medical professional. This ensures that no further damage may occur.

Equipment

Resistance Band

This can be carried around your home or gym and used for a full-body workout. Ensure you use the correct tension. Check for wear and tear regularly.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Resistance Band Tricep Pushdown

Standing Banded Overhead Tricep Extension

Band Tricep Kickback

Band Assisted Dip

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Ez Bar Lying Triceps Extension

Triceps Dip

Barbell Lying Triceps Extension

Dumbbell Skull Crusher

Diamond Push-Up

Overhead Triceps Stretch

Chair Tricep Dip

Close-Grip Push-Up

Cable Reverse Grip Tricep Pushdown

Crab Walk

Who Should Do?

Athletes Requiring Upper Arm Strength

Athletes who participate in sports involving arm extensions, like swimming, powerlifting, and rock climbing, require significant upper arm strength and endurance. They need strong triceps to stabilize and power during compound lifts and pulling movements. The triceps also stabilize the elbow and shoulder joints to prevent hyperextension injuries.

The standing banded single-arm overhead tricep extension is excellent for these athletes as it isolates and strengthens the triceps. Working each arm independently also encourages muscle symmetry. This can improve athletic performance and endurance while maintaining control and stability in the elbow and shoulder joints.

General Fitness Enthusiasts

General fitness enthusiasts greatly benefit from improved functional strength in the triceps and surrounding muscles. These muscles are crucial for daily functional tasks such as lifting objects, pulling doors, and carrying your child. Additionally, building strength in the triceps adds to an overall balanced workout routine.

The standing banded single-arm overhead tricep extension isolates and strengthens the triceps and surrounding muscles. The resistance band provides constant tension and increases versatility. The single-arm approach also promotes muscle symmetry to target and improve imbalances. 

This exercise is valuable in a functional strength routine for a balanced upper arm workout and targeted tricep strengthening. It also benefits beginners who may not be ready for heavier weights.

Who Should Not Do?

Individuals With Shoulder Injuries

Individuals with shoulder problems, such as a rotator cuff injury, have difficulty rotating and loading the shoulder region. The standing banded single-arm overhead tricep extension stresses the shoulder joint when extending and contracting the arm.

Individuals with shoulder injuries could experience discomfort or risk exacerbating their injury when attempting this exercise. You should consult with a fitness professional before performing the exercise if you have existing shoulder pain or injury.

Individuals With Elbow Injuries

The standing banded single-arm overhead tricep extension stresses the elbow joint and surrounding tendons. It requires support from these areas when extending and contracting the arm.

Individuals with existing elbow injuries could risk worsening their condition or delaying recovery when performing this exercise. If you have an elbow injury, refrain from this exercise before consulting a physical therapist.

Benefits Of The Exercise

Facilitates Balanced Muscle Development

The standing banded single-arm overhead tricep extension effectively isolates the triceps, anterior deltoid, and wrist flexors. Its unique single-arm approach facilitates balanced muscle development, and the resistance band creates constant tension throughout the movement.

The resistance band provides variable resistance which increases the demand on the target muscles when stretched. Additionally, the eccentric and concentric phases of the movement require increased muscle control for stability. The single-arm approach targets each arm independently, which helps target and reduce muscular imbalances.

Builds Strength 

The standing banded single-arm overhead tricep extension is a solid upper-arm strength-building exercise. It isolates the triceps brachii, anterior deltoid, and wrist flexors, and extensors. This encourages muscle strengthening and activation to maintain controlled movement against resistance.

The exercise utilizes a single-arm approach targeting muscle isolation and intensity to build strength. It also facilitates progressive overload, which leads to increased strength and hypertrophy. In addition, the resistance band creates constant tension to promote hypertrophy and focus on the triceps as prime movers.

*Expert tip: Pairing this exercise with another bicep or tricep exercise is a great way to promote muscle hypertrophy. This enables you to increase the overall load applied to the target muscles while varying the stimulus and approach.

Improves Stability 

Improved tricep strength aids in stabilizing the elbow and shoulder joints during upper arm extension and flexion. These joints are used constantly for everyday activities and functional movements like lifting your child or opening a door.
Programming the standing banded single-arm overhead tricep extension into your routine will strengthen your triceps and improve elbow stabilization. This will benefit your overall upper body functional strength and joint stability, reducing the potential for injuries.

Frequently Asked Questions

What muscles do standing banded single-arm overhead tricep extensions target?

The standing banded single-arm overhead tricep extension primarily targets the triceps, which activate to raise and lower the band. Secondary engagement of the anterior deltoid, wrist flexors, and extensors supports the triceps throughout the movement.

Are standing banded single-arm overhead tricep extensions good?

Standing banded single-arm overhead tricep extensions are great for strengthening the triceps, improving joint stability and balanced development. The resistance band ensures constant tension, and the single-arm approach helps improve muscular symmetry.

How many reps should I do for standing banded single-arm overhead tricep extensions?

The number of reps to perform depends on your fitness goals and level of experience. It is generally recommended to do 4–6 reps for strength, 8–12 reps for muscle hypertrophy, and 15–20 reps for endurance.

Can I do standing banded single-arm overhead tricep extension daily?

The frequency of the exercise depends on your routine, but you should not perform it daily. The best practice is 2–3 times per week with 48 hours of recovery between workouts. This will help prevent overtraining and injury.

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Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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