One arm, one band, full triceps lockout anywhere.
Keep your elbow high and fixed, only your forearm should move.
With your elbow up beside your head, this extension puts the long head of the triceps under a deep stretch before you press to lockout, one arm at a time. Band tension climbs as you extend, so the top of the rep is where it bites hardest. No secondary muscles carry it, which makes it a genuine isolation move and an easy way to spot a weaker arm.
The overhead position stretches the long head of the triceps, the biggest of the three heads, which pressdown-style work never fully lengthens. Mixing in overhead extensions gives your triceps a stimulus they do not get from lockouts at your sides.
Yes. When the elbow flares or drops, your shoulder starts sharing the work and the triceps lose tension. Keep the elbow pointed up and pinned beside your head so only the forearm moves.
Chase clean reps first. Once you can control 15 or more per arm with a strict elbow, step up to a thicker band or shorten the slack for more starting tension.
