Speed Band Overhead Triceps Extension

Trains the Long Head.

How to do it

Anchor a band low behind you, or stand on it, and take the other end in both hands.
Bring the hands overhead with the upper arms beside the ears and the elbows bent, so the band runs up behind the shoulders.
Brace the stomach and keep the ribs down.
Straighten the arms overhead quickly against the band until the elbows are locked.
Lower the forearms behind the head under control and repeat.
Keep the upper arms pointing up throughout; the speed is in the forearms.

Letting the elbows travel forward. Speed makes the shoulders want to help; the upper arms stay beside the ears and only the elbows open.
Snapping into lock-out. Fast does not mean slamming the joint straight; the arms accelerate through the range and finish straight without a jolt.
Letting the band go slack at the bottom. Stand further from the anchor so there is tension even with the elbows fully bent.
Arching the back. The band pulls backwards and the spine wants to follow; the stomach stays braced and the ribs stay down.