Library / Triceps
Band Overhead Single-Arm Triceps Extension
Bands · Isolation · Isolation
Triceps Anterior Deltoid Joint friendly
Default prescription & biomechanics
- Primary muscles
- Triceps
- Secondary muscles
- Anterior Deltoid
- Equipment
- Bands
- Movement pattern
- Isolation (Push force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Keep your upper arms locked in position, allowing only your forearms to pivot at the elbow joint.
- Extend your elbows fully, pushing through the triceps to achieve a complete peak contraction.
- Pause for one second at full extension to maximise motor unit recruitment.
- Lower the weight under a strict 3-second eccentric tempo, feeling the stretch in the long head of the triceps.
Joint & safety considerations
No specific joint contraindications are flagged for Band Overhead Single-Arm Triceps Extension. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Lying Extension | Barbell swap | Barbell |
| Cable Alternate Triceps Extension | Cable swap | Cable |
| Cable High Pulley Overhead Tricep Extension | Cable swap | Cable |
| Cable One Arm Side Triceps Pushdown | Cable swap | Cable |
| Cable Overhead Tricep Extension Straight Bar | Cable swap | Cable |
| Cable Reverse Grip Triceps Pushdown SZ Bar | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.