Standing Overhead Triceps Extension With Resistance Band Using Rope Grip

Exercise / Triceps


Standing Overhead Triceps Extension With Resistance Band is a great exercise to develop your triceps. It is also one of those exercises that is a little bit of cardio and a little bit of strength, and so it is a very good upper body exercise for people who want to get bigger arms and more tone.


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:

  • Stand with your back to the door. Move away from the door, and step your stand point with your back foot 1 to 2 feet from the door.
  • Keep your chest up, back straight, without bending forward.
  • Position your arm, Fully extend your arms until your hands are directly above your head pointing to the ceiling. Keep your elbows  close to your head. This is the start position.
  • Slowly lower the rope behind your head, keeping your upper arms stationary, inhaling as you do so.
  • When your triceps are fully extended, hold for a count of one while squeezing your triceps.
  • Return to the starting position by flexing your triceps  and extending your arms. Exhale as you do so.
  • Use your elbow as fulcrum while keeping your arms stationary throughout the activity. Repeat.


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

Exercise Tips

  • Keep your arms stationery and elbows close to your ears, straight line to your body, do not bend, use elbow as fulcrum, move your hands down till your ear level or slightly one inch lower to your ear and bring it up to a straight line and do not let let your arms/elbow move up or down.

Exercise Benefits

Standing Overhead Triceps Extensions With Resistance Band with Rope, just another amazing 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 compound exercise and extra stretch to your triceps and forearms. 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.