Single Arm Band Overhead Extension: How-to, Tips & More
The Single Arm Band Overhead Extension is a beginner isolation exercise for your triceps. You do it with resistance band, one side at a time. It is a good fit when your goal is muscle growth.
Muscles worked
Triceps
Primary
How to do the Single Arm Band Overhead Extension
- Stand on one end of the band and hold the other end behind your head with one hand.
- Keep your elbow pointing up and close to your head.
- Straighten your arm overhead.
- Lower slowly, then switch sides after the set.
Single Arm Band Overhead Extension tips
- Keep your upper arm still.
Sets and reps
Most lifters do well with 12 to 20 reps per set, and 12 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Resistance band
Type
Isolation
Single Arm Band Overhead Extension alternatives
Band Overhead Triceps Extension
Triceps
Barbell Skullcrusher
Triceps
Cable Overhead Tricep Extension
Triceps
Cable Triceps Kickback
Triceps
More triceps exercises
Bench Dip
Bench
Bench Dip (Knees Bent)
Bench
Body Up
Bodyweight
Bodyweight Triceps Extension
Bodyweight
Chair Dip
Chair
Close Grip Bench Press
Barbell
Frequently asked questions
What muscles does the Single Arm Band Overhead Extension work?
The Single Arm Band Overhead Extension mainly works your triceps.
How many sets and reps should I do?
A good starting point is 12 to 20 reps per set, and many lifters get the best results between 12 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Single Arm Band Overhead Extension good for beginners?
Yes. The Single Arm Band Overhead Extension is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Single Arm Band Overhead Extension?
You need resistance band.
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