Banded Single Arm Side Triceps Extension
- Primary muscleTriceps
- EquipmentResistance Band
- DifficultyBeginner
- TypeIsolation · Push
- Secondary muscles
- Delts
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Holding your arms out at shoulder height and extending against a band flips the usual resistance curve: tension is lightest in the stretched position and heaviest at lockout, exactly where cable pushdowns feel easiest. Your delts also work just to hold the position, so treat it as a high-rep finisher or a travel option rather than a loading exercise.
How to do the Banded Single Arm Side Triceps Extension
- Stand with your feet shoulder-width apart and hold the band with both hands, palms facing down.
- Extend your arms straight out to the sides, keeping them parallel to the ground.
- Slowly bend your elbows and bring your hands towards your shoulders, keeping your upper arms still.
- Pause for a moment, then slowly extend your arms back out to the starting position.
- Repeat for the desired number of repetitions.
Tip: Keep a slight bend at the top on lying extensions to protect the elbow, but lock out fully on cable pushdowns.
Muscles worked
Primary
Triceps · Arms
The triceps straighten the elbow, and overhead variations stretch the long head at the bottom, so you should feel the whole back of the upper arm working with a hard squeeze at lockout.
Secondary
- Delts — The front delt holds the upper arm in position on overhead extensions and should feel tension but not be lifting.
Common mistakes
- Elbows flaring out — on overhead and lying extensions the elbows should stay pointed forward or up, not out to the sides, since flaring turns it into a press.
- Upper arm moving — the upper arm should be pinned in place and only the forearm should move; if the elbow drifts, drop the weight.
- Not finishing the rep — take every rep to a full triceps squeeze; on pushdowns that means a complete lockout for a count.
- Cutting the stretch — on overhead extensions let the weight travel down behind the head until you feel the long head stretch before pressing up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Triceps extensions go after the presses in a push session or at the end of an arm day. Superset them with biceps curls on the same cable stack or with the same dumbbells.
Variations and alternatives
Similar exercises
Without resistance band
Frequently asked questions
What muscles does the Banded Single Arm Side Triceps Extension work?
The Banded Single Arm Side Triceps Extension primarily works the triceps. It also involves the delts, which assist the movement and stabilise the joints.
Is the Banded Single Arm Side Triceps Extension good for beginners?
Yes. The Banded Single Arm Side Triceps Extension is rated beginner: it uses a resistance band and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Banded Single Arm Side Triceps Extension?
If you cannot do the Banded Single Arm Side Triceps Extension, try the Dumbbell Skull Crusher, the Seated Back Supported Dumbbell Overhead Triceps Extension or the Dumbbell Overhead Triceps Extension. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Banded Single Arm Side Triceps Extension, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.