Triceps · Isolation movement
Resistance Band Tricep Pushdown
A isolation exercise that targets the triceps. Performed with resistance bands.
Primary muscle
Triceps
Secondary muscles
—
Equipment
Machine
Difficulty
Beginner
How to perform the Resistance Band Tricep Pushdown
- Anchor a resistance band overhead on a bar or door anchor and grip the ends or a handle with a pronated grip.
- A band gives ascending resistance that is lightest at the top and hardest at full lockout, so the peak contraction is loaded most.
- Pin the elbows to your sides and keep the upper arms fixed as you face the anchor.
- Press the band down by extending the elbows until the arms are fully straight against the strongest band tension.
- Squeeze the hard lockout where the band pulls back the most, keeping the elbows tucked.
- Let the band retract under control to forearm-parallel without the elbows drifting up.
Suggested working range: 12–20 reps. Default progression: double progression.
Common mistakes
- •Letting the band retract too fast instead of controlling the eccentric.
- •Failing to reach full lockout where the band resistance is actually greatest.
- •Letting the elbows drift up and forward off the ribs to cheat the reps.
- •Standing so the band has no tension at the top, losing the load through the range.
Variations & alternatives
Swap in a related movement if equipment, recovery, or progression demands it.
Use this exercise in a program
The Resistance Band Tricep Pushdown fits naturally into hypertrophy and strength splits that prioritize triceps volume.
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