Resistance Band Triceps Pushdown

TricepsResistance Band

Resistance band isolation exercise targeting the triceps. It strengthens the back of the arms without putting heavy stress on your elbow joints.

How to do it

1Anchor the band overhead and stand tall, holding the ends with your elbows bent.

2Pin your elbows to your sides and lock them in place.

3Smoothly push your hands down, locking out your arms at the bottom.

4Pause briefly at the bottom, feeling a hard contraction in your triceps.

5Return your hands to the start under control without letting your elbows drift.

Common mistakes

Moving your elbows back and forth, shifting load off the triceps and onto the shoulders.

Letting your hands snap back up quickly, losing band tension and control.

Arching your back or slouching, creating unnecessary strain on your spine.

Breathing

Exhale as you push down; inhale as you return to the starting position.

Make it harder or easier

To simplify, choke down lower on the band or use a lighter resistance band. To make it harder, grip higher up or pause for a second at full contraction.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.