Videos
Instructions
- Anchor the resistance band low to the ground behind you.
- Stand with your back to the anchor point and hold the band with both hands overhead.
- Position your elbows close to your ears and brace your core.
- Lower your hands behind your head by bending your elbows.
- Extend your arms vertically to return to the starting position.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep your elbows fixed and pointed forward throughout the movement.
- Do not arch your lower back—engage your core muscles for stability.
- Perform the movement in a slow and controlled manner for maximum effectiveness.
Breathing Tips
- Inhale while lowering your hands behind your head.
- Exhale as you extend your arms back to the top.
Medical restrictions
- Shoulder instability or impingement
- Elbow joint pain or inflammation
- Lower back injuries or hyperlordosis
The Band Overhead Tricep Extension – Low Rear Anchor is a targeted triceps isolation exercise performed with a resistance band anchored at floor level behind the user. This setup requires the exerciser to stand facing away from the anchor point, with arms raised overhead and the band pulled against a low rearward resistance. The movement emphasizes the long head of the triceps, promoting both strength and muscle definition through a controlled extension phase. The overhead arm position also engages the shoulder stabilizers and core, enhancing posture and control. This variation is especially valuable in home workouts or minimalist training setups, offering scalable resistance without free weights. It is ideal for beginners and intermediate users aiming to improve upper-arm development and functional pressing strength. By aligning the resistance with the natural elbow extension path, this version optimizes tension and supports proper joint mechanics during the movement.
Do I need to face away from the anchor point for this exercise?
Yes, this variation requires standing with your back to the anchor so the band pulls from behind, aligning resistance with the overhead tricep extension path.
What muscles does the Band Overhead Tricep Extension with rear anchor target?
It primarily targets the triceps, especially the long head, and engages the shoulders and core for stabilization.
Can I do this exercise if I have lower back pain?
Only if your core is properly engaged and posture controlled. If in doubt, consult a professional to avoid lumbar strain from overhead positioning.
How do I anchor the band correctly for this variation?
Secure the band to a stable low anchor point behind you, such as a heavy object, door anchor, or floor-mounted hook.
Is this version suitable for beginners?
Yes, it’s beginner-friendly and allows easy resistance adjustments by stepping farther from the anchor or using a lighter band.