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Upper Arms · Band
Single Arm Overhead Extension Resistance Band
Single Arm Overhead Extension Resistance Band 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 per side, 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
How to do Single Arm Overhead Extension Resistance Band
- Stand with your feet shoulder-width apart and secure one end of the resistance band under your left foot. Hold the other end of the band with your right hand, raising your right arm overhead, keeping your elbow close to your head and your palm facing forward.
- Start with your right elbow bent and your hand behind your head.
- Extend your right arm upward, fully straightening your elbow. Then, slowly lower your hand back to the starting position with control.
- Repeat for the desired number of repetitions, then switch to the left arm.
Form tips
- Exhale as you extend your arm upward and inhale as you lower it back down.
- Avoid arching your back; keep your posture upright.
- Focus on engaging your triceps throughout the movement.
Single Arm Overhead Extension Resistance Band alternatives
More triceps exercises
Single Arm Overhead Extension Resistance Band FAQ
What muscles does Single Arm Overhead Extension Resistance Band work?
Single Arm Overhead Extension Resistance Band mainly works the triceps in the upper arms (Triceps Brachii). The shoulders and core work as secondary muscles.
What equipment do you need for Single Arm Overhead Extension Resistance Band?
You need a band.
How many sets and reps of Single Arm Overhead Extension Resistance Band should I do?
Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Single Arm Overhead Extension Resistance Band good for beginners?
Yes. Single Arm Overhead Extension Resistance Band is rated beginner, so it's a sound choice while you learn to train the triceps.
How many calories does Single Arm Overhead Extension Resistance Band 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 Single Arm Overhead Extension Resistance Band?
Other exercises for the triceps include Cable Triceps Overhead Extension (Ez Bar), Plate Overhead Tricep Extension, Dumbbell Overhead Extension Seated and Bodyweight Overhead Triceps Extension.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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