Exercise guide
Band Pushdown
- Beginner
- Isolation
- Rep-based
- Back
- Upper arms
The band pushdown is a highly effective isolation exercise that targets the triceps, providing increasing resistance as the band stretches for a powerful peak contraction. It is excellent for building lockout strength and muscle definition with minimal joint stress.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Loop a resistance band over the top crossbar of a power rack or a high anchor point.
- Stand facing the band with feet shoulder-width apart and a slight bend in the knees.
- Grasp the band with an overhand grip, keeping your elbows tucked firmly against your ribcage.
- Position your forearms parallel to the floor to establish the starting tension.
How to do it
- Exhale and drive your hands toward your thighs by fully extending your elbows.
- Squeeze your triceps forcefully at the bottom of the movement for a one-second pause.
- Inhale and slowly resist the band's pull as you return your hands to the starting 90-degree position.
- Maintain a controlled tempo, focusing on a slow eccentric (upward) phase.
Form checklist
- Keep your elbows pinned to your sides throughout the entire set.
- Maintain a neutral spine and avoid leaning forward or 'crunching' into the movement.
- Ensure your wrists remain straight and do not curl or bend under the tension.
- Control the ascent to prevent the band from snapping your hands back up.
Pro tips
- At the bottom of the rep, pull the sides of the band slightly apart to intensify the contraction in the lateral head of the triceps.
- Focus on the mind-muscle connection by imagining you are pushing your knuckles into the floor rather than just moving the band.
Make it harder
- Step further back from the anchor point to increase the initial tension of the band.
- Incorporate 'iso-holds' by maintaining the full extension for 5-10 seconds on the final rep of each set.
Frequently asked
- What muscles does the band pushdown work?
- The band pushdown primarily targets the triceps, and also works the biceps, forearms, and lats as secondary muscles.
- What equipment do you need for the band pushdown?
- The band pushdown uses resistance band.
- Is the band pushdown good for beginners?
- Yes. The band pushdown is a beginner-friendly movement and a strong foundation to build on.