Tall guys let me show you how to do a band tricep extension for a dynamic and joint-friendly solution. With many advantages, from customizable resistance to tricep isolation, all achievable with a resistance band. 

Blast your triceps with this simple to execute lift and grow your bench press in no time.

Table of Contents

Understanding The Tricep Overhead Extension For Tall Guys

Tall guys often encounter challenges in isolating and effectively engaging certain muscle groups due to our longer limbs. Band tricep overhead extensions serve as a valuable addition to your tricep workout routine, offering a joint-friendly alternative while accommodating the challenges posed by taller guys.

How To Do Band Tricep Overhead Extensions For Tall Guys

Band Tricep Overhead Extension Advantages For Tall Guys

Customizable resistance

Band tricep overhead extensions allow for easily adjustable resistance, accommodating various strength levels and providing a customized workout experience.

Joint-friendly

This exercise is gentle on the joints, making it suitable for tall guys who may experience discomfort during certain movements.

Isolation of triceps

Band tricep overhead extensions effectively isolate the triceps, helping tall guys build strength and definition in this muscle group.

Versatility

The exercise can be performed virtually anywhere with a resistance band, making it accessible for home workouts or gym sessions.

Band Tricep Overhead Extension Disadvantages For Tall Guys

None

There are no disadvantages being tall and doing band trice overhead extensions in comparisons to a short person.

Tools You'll Need

  • Resistance band

How To Do Band Tricep Overhead Extensions For Tall Guys

1. Band tricep overhead extension set up

  • Anchor the resistance band securely at a high point, such as a pull-up bar or a sturdy overhead structure.
  • Stand facing away from the anchor point with your feet shoulder-width apart.

Tall guy tip: Take the shoulder width stance one level further and turn it into a shoulder width stagger stance. This will allow you to have an even more solid base allowing your core to engage more so there is less pressure on your lower back.

this is a photo of a resistance band hanging securely for a band tricep overhead extension
this is a photo of tall Paul facing away from the anchor point with a shoulder width stance
Shoulder width stance
this is a photo of tall Paul facing away from the anchor point with a shoulder width stagger stance
Stagger stance

2. Grip and hand placement

  • Grasp the resistance band with an overhand/hammer grip, ensuring your hands are shoulder-width apart.
  • As a tall guy you most likely have massive hands like me and it might be more comfortable to instead grip the band with between your thumb and fist.
  • Position yourself at a distance that creates tension in the band.
this is a photo of tall Paul gripping the resistance band with an overhand hammer grip shoulder width apart
this is a photo of tall Paul gripping the resistance band with his thumbs shoulder width apart
this is a photo of tall Paul creating tension on the resistance band for band tricep overhead extensions

3. Starting position

  • Raise your arms overhead, fully extending them with your elbows close to your ears.
  • Ensure a stable and balanced stance.
Initiate the movement by bending your elbows, allowing the resistance band to move behind your head

4. Backward movement

  • Initiate the movement by bending your elbows, allowing the resistance band to move behind your head.
  • Focus on using the triceps to control the movement.
this is a photo of tall Paul taking the band back behind his head for the moving step of the band tricep overhead extension

5. Full extension

  • Fully extend your arms, pushing the band back up to the starting position.
  • Emphasize the contraction in the triceps at the bottom of the movement.
this is a photo of tall pool fully extending his arms to finish the band tricep overhead extensions

6. Controlled movement

  • Perform the exercise with controlled and deliberate movements, avoiding rapid or jerky motions.

7. Breathing technique

  • Inhale as you lower your arms, and exhale as you push the band back up.
  • Maintain a consistent breathing rhythm throughout the exercise.

8. Reps and sets

  • Reps and sets all depend on your goals for the gym & what other lifts you have done that day to complement the band tricep overhead extension.
  • I create tall guy workout plans, click through and message me your fitness goals and I can tell you the reps and set you will want to hit.