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Upper Arms · Band
Overhead Extension Resistance Band Both Arms
Overhead Extension Resistance Band Both Arms is a beginner isolation strength exercise that works the triceps (upper arms), with the shoulders and core assisting. It needs a band. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Band
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Deltoids
- Core · Rectus Abdominis, Obliques
How to do Overhead Extension Resistance Band Both Arms
- Stand with your feet shoulder-width apart, placing the middle of the resistance band under both feet. Hold the handles of the resistance band with both hands and extend your arms overhead, keeping your elbows close to your ears and your palms facing each other.
- Lower the handles behind your head by bending your elbows until your forearms are about parallel to the floor, keeping your upper arms stationary.
- Extend your arms back to the starting position by straightening your elbows.
- Repeat for the desired number of repetitions.
Form tips
- Keep your elbows close to your ears and avoid flaring them out to isolate the triceps.
- Keep your shoulders down and relaxed to avoid neck tension.
- Exhale as you extend your arms and inhale as you lower them back down.
Overhead Extension Resistance Band Both Arms alternatives
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Overhead Extension Resistance Band Both Arms FAQ
What muscles does Overhead Extension Resistance Band Both Arms work?
Overhead Extension Resistance Band Both Arms mainly works the triceps in the upper arms (Triceps Brachii). The shoulders and core work as secondary muscles.
What equipment do you need for Overhead Extension Resistance Band Both Arms?
You need a band.
How many sets and reps of Overhead Extension Resistance Band Both Arms should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Overhead Extension Resistance Band Both Arms good for beginners?
Yes. Overhead Extension Resistance Band Both Arms is rated beginner, so it's a sound choice while you learn to train the triceps.
How many calories does Overhead Extension Resistance Band Both Arms burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Overhead Extension Resistance Band Both Arms?
Other exercises for the triceps include Dumbbell Overhead Extension Seated, Cable Triceps Overhead Extension (Ez Bar), Plate Overhead Tricep Extension and Dumbbell Overhead Extension Standing.
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