Triceps · Resistance bands

Band Lying Reverse Grip Pressdown

The band lying reverse grip pressdown is an isolation exercise that targets the triceps, placing extra emphasis on the medial head. It is suitable for lifters seeking elbow-friendly triceps volume and fits best at the end of an arm or upper-body workout.

Muscles: Triceps
Equipment: Resistance bands
Type: Strength
Animation: Men

How to do it

Attach the band to a low anchor behind your head and lie on your back with your knees bent and feet flat on the floor.
Grip the handles with an underhand grip, elbows bent and tucked to your sides, hands above your shoulders.
Inhale, then as you exhale, extend your arms down toward your hips until your elbows are fully straightened.
Keep your upper arms pinned to your sides throughout the movement.
Inhale and slowly bend your elbows to return the handles to the starting position.

Common mistakes

Flaring the elbows outward reduces direct tension on the triceps and strains the shoulders.
Allowing the elbows to drift away from the ribs recruits the lats instead of isolating elbow extension.
Letting the band snap your hands back quickly bypasses the eccentric phase of the movement.
Bending the wrists excessively increases joint strain and weakens force transfer.

Tips

Keep your upper arms pinned firmly against your torso from start to finish.
Pause for a deliberate contraction when your elbows are fully extended near your hips.
Position yourself far enough from the anchor so the band stays taut even at the top of the rep.

Sets and reps

Perform 3 to 4 sets of 12 to 20 controlled repetitions with 45 to 60 seconds of rest between sets for optimal triceps isolation.

Muscles worked

Band Lying Reverse Grip Pressdown: triceps

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

App Store Google Play RuStore

On a computer? Point your phone's camera here to get the app.

Questions

What is the benefit of the reverse grip compared to an overhand grip?

An underhand grip shifts greater emphasis onto the medial head of the triceps while often reducing stress on the elbow joint.

What should you do if you experience wrist discomfort?

Keep your wrists neutral and aligned with your forearms, and stop the movement to consult a specialist if pain persists.

Similar exercises

All triceps exercises →