Banded Overhead Extension

Exercise Description

The Kneeling Banded Overhead Triceps Extension is an isolation exercise that targets the triceps using a resistance band anchored low behind the body. The upward resistance angle places the triceps under constant tension throughout the movement while emphasizing the long head due to the overhead arm position. This exercise is an excellent alternative to dumbbell or cable triceps extensions and can be performed with minimal equipment at home or in the gym.

Primary Muscles Worked

• Triceps Brachii (Long Head, Lateral Head, and Medial Head)

Secondary Muscles Worked

• Anconeus

• Anterior Deltoids (Stabilization)

• Rotator Cuff Muscles (Stabilizers)

• Upper Trapezius

• Rectus Abdominis

• Obliques

• Erector Spinae (Stabilization)

Primary Muscles Worked

• Triceps Brachii (Long Head, Lateral Head, and Medial Head)

Secondary Muscles Worked

• Anconeus

• Anterior Deltoids (Stabilization)

• Rotator Cuff Muscles (Stabilizers)

• Upper Trapezius

• Rectus Abdominis

• Obliques

• Erector Spinae (Stabilization)

How to Perform Correctly

Setup

1. Secure a resistance band to a stable anchor point near floor level behind you.

2. Kneel facing away from the anchor point.

3. Hold the band with both hands and bring your arms overhead.

4. Position your elbows close to your head and point them upward.

5. Engage your core and maintain a neutral spine.

6. Start with your elbows bent and your hands behind your head.

Movement

1. Extend your elbows and press your hands upward until your arms are nearly straight.

2. Keep your upper arms stationary throughout the movement.

3. Squeeze your triceps at the top position.

4. Slowly bend your elbows and return to the starting position under control.

5. Maintain constant tension in the band throughout the exercise.

6. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

Allowing the Elbows to Flare Out

• Keep the elbows close to your head to maximize triceps activation and reduce shoulder strain.

Using Excessive Resistance

• A band that is too heavy can compromise technique and reduce range of motion.

Moving the Upper Arms

• Only the forearms should move during the exercise.

Arching the Lower Back

• Keep your core engaged and avoid excessive spinal extension.

Using Momentum

• Perform the movement with control rather than using body movement to assist.

Incomplete Range of Motion

• Fully extend the elbows and allow a controlled stretch at the bottom.

Allowing the Band to Snap Back

• Control the return phase to maintain tension and protect the joints.