Resistance Band Triceps Pushdown
Description
The resistance band triceps 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), making it a useful at-home substitute for cable pushdowns.
Muscle Group
Equipment Required
Resistance Band Triceps 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, or use one end per hand.
- 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.
Resistance Band Triceps Pushdown Form & Visual
Resistance Band Triceps Pushdown Benefits
- Effective at-home substitute for cable pushdowns
- Increasing tension at the bottom targets the tricep lockout
- Highly portable — needs only a band and anchor
- Easy to scale by changing band thickness
- Useful when no cable machine is available
- Joint-friendly with lower absolute loads
Resistance Band Triceps Pushdown Muscles Worked
- Triceps brachii (especially the lateral head)
- Anconeus
Resistance Band Triceps Pushdown Variations & Alternatives
- Cable One-Arm Tricep Pushdown
- Band Overhead Tricep Extension
- Dumbbell Tricep Kickback
- Single-Arm Band Pushdown
- Band Rope Pushdown
