Band Pushdown
Description
The band pushdown is a tricep isolation exercise where you anchor a resistance band overhead and push it down by extending at the elbows. The band provides increasing tension at the bottom (lockout), heavily loading the tricep contraction. It is essentially the same as a band tricep pushdown.
Muscle Group
Equipment Required
Band Pushdown Instructions
- Anchor a resistance band at a high point (top of doorframe, pull-up bar, or high hook).
- Grip both ends of the band with both hands. Stand facing the anchor.
- Pin your elbows against your sides. Forearms start parallel to the floor.
- Push the band down by extending at the elbows. Keep upper arms still.
- Continue until arms are fully extended. Squeeze your triceps at the bottom.
- Slowly let the band pull your forearms back up over two seconds.
- Maintain control — the band pulls harder as it stretches less at the top.
- Repeat for the desired number of reps. Use a thicker band for more resistance.
Band Pushdown Form & Visual
Band Pushdown Benefits
- Effective at-home tricep exercise
- Increasing band tension at the bottom loads the lockout
- Highly portable
- Easy to scale by changing band thickness
- Useful when no cable machine is available
- Joint-friendly
Band Pushdown Muscles Worked
- Triceps brachii (especially lateral head)
- Anconeus
Band Pushdown Variations & Alternatives
- Resistance Band Tricep Pushdown
- Cable One-Arm Tricep Pushdown
- Band Overhead Tricep Extension
- Single-Arm Band Pushdown
- Band Rope Pushdown
