Seated Overhead Triceps Extension With Resistance Band Using Rope Grip

Exercise / Triceps


The seated overhead triceps extension exercise, also referred to as the triceps pressdown exercise, is one of the most effective ways to develop the triceps muscles and increase shoulder health. This exercise is performed by sitting on a bench and is a great exercise to keep your triceps healthy as you age. It’s easy to do, and it doesn’t take much space.


How to perform the exercise


  • Anchor: Secure lock the resistance band to the door with the door anchor at bottom of the door.
  • Bands: Attach the Rope Grip to the Resistance Band using a snap hook. Grip the Rope with each hand. Neutral Grip. Your fingers should be facing inside towards the opposite hand, also the thumb on the outside or inside, as per your comfort.

Body Position:

  • Set up the workout by placing a bench with 90 degree in front of the door with resistance facing away from it, attaching a rope to the bottom of the door.
  • Facing away from the door, grab the rope behind your neck with a neutral grip (fingers facing in) keeping your hands close together to your ears and sit down with your back flat against the bench.
  • Keep your feet flat on the ground. Your forearms arms should be parallel to the floor at this point and your elbows should be pointed at the ceiling.
  • Grasping the rope behind your head. This is your starting position.
  • Moving only at your elbow joints slowly push the rope straight up until your arms are fully extended in a straight line. As you push, spread the rope out until your hands are around shoulder width apart at the peak of the movement.
  • Pause, and then slowly bring the rope back to the starting position allowing your hands to reunite.
  • Repeat this movement for desired reps.


  • Pull your hands up and down until they are at straight body line to your arms.

Exercise Tips

  • Focus on moving the resistance with your triceps, keeping control of the resistance as you slowly lower the band stack back to the starting position. Keep your body as still as possible, keeping elbow as fulcrum, moving only your forearms. Keep your head up and look straight ahead throughout the movement.

Exercise Benefits

Seated Overhead Triceps Extensions With Resistance Band with Rope, just one more variation of triceps workout which is one of the most effective exercise for working the triceps and resembles the exact exercise from the gym/fitness center that utilizes a cable station. The angle of your body in this exercise that comes with the motion because of bodyweight creates a greater amount of resistance which is a great isolation exercise and extra stretch to your triceps. In this exercise triceps extension helps to activate all the three heads of the triceps, means your entire triceps gets benefitted thus gets stronger and builds more muscles in back of your arms.