Resistance Band Triceps Pushdown

Muscles worked

Setup

1. Loop a resistance band over a high anchor point such as a pull-up bar or the top of a power rack.
2. Grasp the band with both hands using a neutral grip (palms facing each other) about shoulder-width apart.
3. Stand with feet hip-width apart, knees slightly bent, and hinge forward slightly at the hips.
4. Position your elbows tucked tightly against your ribcage with your forearms angled upward toward the anchor point.

How to do it

1. Exhale and push your hands down toward your thighs by extending your elbows until your arms are fully locked out.
2. At the bottom of the movement, pull the band slightly apart to maximize the peak contraction in the triceps.
3. Inhale as you slowly control the band back up to the starting position, stopping when your forearms are just above parallel to the floor.
4. Maintain a controlled tempo, focusing on a 2-second eccentric (lowering) phase and a 1-second squeeze at the bottom.

Form checklist

• Keep your elbows pinned to your sides; do not let them drift forward or flare outward.
• Maintain a neutral spine and engaged core to prevent using body weight to 'cheat' the resistance.
• Ensure your wrists remain straight and do not curl or bend during the pushdown.
• Avoid shrugging your shoulders; keep them depressed and away from your ears.

Pro tips

• Focus on driving the movement through the pinky side of your palms to better recruit the lateral head of the triceps.
• Imagine you are trying to 'break the band' at the bottom of the rep to intensify the mind-muscle connection and contraction.

Make it harder

• Add a 3-second isometric hold at the point of full extension to increase time under tension.
• Step further back from the anchor point or use a thicker band to increase the resistance at the start of the movement.

Frequently asked

What muscles does the resistance band triceps pushdown work?

The resistance band triceps pushdown primarily targets the triceps, and also works the biceps and forearms as secondary muscles.

What equipment do you need for the resistance band triceps pushdown?

The resistance band triceps pushdown uses resistance band.

Is the resistance band triceps pushdown good for beginners?

The resistance band triceps pushdown is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Band Assisted DipIntermediate · triceps
• Band Bent Over One Arm Neutral Grip KickbackBeginner · triceps