Arms · Resistance Band
Band Overhead Single Arm Triceps Extension
How to do the band overhead single arm triceps extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand on or anchor a resistance band low and reach one handle overhead with your elbow bent behind your head. Keeping your elbow pinned and pointed up, extend that arm straight overhead against the band, then lower under control without letting your shoulder roll forward.
- 1A hard tricep squeeze at the top, with constant tension on the back of
- 2the arm
- 3Your elbow staying high and still as the forearm does the moving
- 4A controlled stretch on the working tricep at the bottom
Common mistakes
- Letting your elbow drift forward or drop as you fatigue
- Using your torso to swing the band up
- Turning it into a shoulder movement instead of an elbow extension
Muscles worked
The band overhead single arm triceps extension mainly works the triceps.
- TricepsPrimary
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- Front DeltsMinor
Kovo programs the band overhead single arm triceps extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.