Seated Band Triceps Pushdown

TricepsResistance Band, Bench

A triceps isolation exercise using a resistance band. Sitting anchors your body so all effort goes straight to the back of your arm.

How to do it

1Sit on a bench, anchor the band overhead or under your foot, and grab the free end.

2Pin your elbow to your torso with your arm bent at 90 degrees.

3Exhale and press down to fully extend your arm, feeling the triceps contract.

4Pause at the bottom without letting your elbow drift backward.

5Inhale as you slowly return your arm to the start, resisting the band's pull.

Common mistakes

Flaring your elbow away from your body, shifting load onto the shoulder joint.

Leaning your torso forward to press the band, reducing the isolating effect.

Letting the band snap your arm back up quickly, which can cause elbow discomfort.

Breathing

Exhale as you push your arm down; inhale as you control the arm back to the bent position.

Make it harder or easier

To make it easier, use a lighter band or grip closer to the end.

To make it harder, hold the full extension at the bottom for 2–3 seconds.

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.