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Resistance Band Pushdown

A portable tricep pushdown alternative using a resistance band anchored overhead.

Setup

Anchor the band securely overhead. Grip the ends, elbows pinned to your sides, starting with your forearms roughly parallel to the floor.

Movement

Push your hands down until your arms are fully extended. Keep your elbows still throughout — only your forearms should move. Squeeze at the bottom. Peak contraction point of the movement.

Return

Return with control. Let the band's tension guide your arms back up slowly.

Common Mistake to Avoid

Letting the elbows drift away from the body. Same isolation principle as a cable pushdown — keep the elbows fixed at your sides.

Equipment Resistance band, overhead anchor point
Primary Muscles Triceps
Secondary Muscles None significant

Why it matters

This exercise replicates the cable pushdown's movement pattern without needing a cable machine, making it a useful option for home training or travel while still isolating the triceps effectively.

How to do it

  1. Anchor the band securely overhead. Grip the ends, elbows pinned to your sides, starting with your forearms roughly parallel to the floor.
  2. Push your hands down until your arms are fully extended. Keep your elbows still throughout — only your forearms should move.
  3. Squeeze at the bottom. Peak contraction point of the movement.
  4. Return with control. Let the band's tension guide your arms back up slowly.

Common mistakes

  • Letting the elbows drift away from the body. Same isolation principle as a cable pushdown — keep the elbows fixed at your sides.
  • Using a band with insufficient tension. Choose a band that creates a genuine challenge by the end of the set.
  • Leaning the torso to push the band down. Using body weight or momentum reduces real tricep engagement.
  • Anchoring the band insecurely. Confirm the anchor point can safely handle the tension before relying on it fully.

Sets & reps by level

Beginner

3 sets of 12–15 reps with a light to moderate band.

Intermediate

3–4 sets of 12–15 reps with a more resistant band.

Advanced

4 sets of 15–20 reps, or combine with cable pushdowns for varied resistance.

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