This exercise involves using a resistance band attached to a high anchor point to perform tricep pushdowns. The band provides constant tension throughout the movement, making it a challenging and effective exercise for building tricep strength and definition.
Band Pushdown Instructions
- Start by attaching a resistance band to a sturdy anchor point, such as a door frame or squat rack.
- Stand facing away from the anchor point and hold the band with both hands at shoulder height, palms facing forward.
- Step forward to create tension in the band, keeping your feet shoulder-width apart and your core engaged.
- Slowly lower your hands down towards your chest, keeping your elbows close to your sides.
- Pause at the bottom of the movement, then slowly push your hands back up to the starting position.
- Repeat for the desired number of reps.
Band Pushdown Form & Visual
Band Pushdown Benefits
- Targets the triceps muscles, helping to build strength and definition in the arms
- Can be done with a resistance band, making it a convenient exercise to do at home or while traveling
- Allows for a full range of motion, helping to engage the triceps muscles more effectively
- Can be modified by changing the position of the hands or the resistance of the band to increase or decrease the difficulty of the exercise
- Helps to improve overall upper body strength and stability
Band Pushdown Muscles Worked
- Triceps brachii
Band Pushdown Variations & Alternatives
- Single-arm band pushdown
- Reverse-grip band pushdown
- Overhead band pushdown
- Close-grip band pushdown
- Wide-grip band pushdown
- Paused band pushdown
- Slow eccentric band pushdown
- Band pushdown with external rotation
- Band pushdown with internal rotation