How to Do Overhead Triceps Extension at Home with Resistance Band? Muscles Worked & Proper Form

Overhead Triceps Extension using a resistance band is an excellent isolation exercise that targets the triceps in a fully stretched position. This single-arm variation helps correct imbalances and build arm definition effectively—perfect for home workouts.

How to Do It at Home?

• Anchor one end of the resistance band behind your back (hold it with the opposite hand or press it against your body).
• Hold the working end of the band at the back of your neck with your active hand, keeping your elbow pointed up.
• Keep your elbow stable and extend your arm upward against the resistance.
• Squeeze your triceps at the top, then slowly return to the starting position.
• Repeat for your desired number of reps, then switch arms.

Muscles Worked

• Triceps Brachii (Long Head): The main muscle targeted, especially effective in overhead movements.
• Forearms: Assist with grip and tension control.
• Core Muscles: Help maintain balance and posture throughout the movement.

This movement is perfect for improving arm symmetry, increasing triceps mass, and diversifying your upper body workouts—all with minimal equipment.