Triceps · Resistance bands

Resistance Band Single Arm Triceps Pushdown

The resistance band single arm triceps pushdown is an isolation exercise that specifically targets the three heads of the triceps. It is particularly effective for evening out unilateral strength imbalances and works best toward the end of an upper-body workout.

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

How to do it

Anchor the band securely at the top of a door or to a high point and stand facing the anchor.
Grasp the free end of the loop with one hand and step back until the band is taut, elbow bent and tucked against your side.
Keep your back straight and your upper arm still.
As you exhale, press your hand down until your arm is fully extended.
Inhale and slowly bend your elbow to return to the starting position.
Complete all repetitions, then switch arms.

Common mistakes

Letting the elbow drift forward or flare out, which transfers the workload away from the triceps and onto the shoulder.
Using body momentum or leaning forward to press down, diminishing tension at the hardest point of the band's stretch.
Failing to fully extend the elbow at the bottom, which deprives the muscle of maximum peak contraction.
Bending the wrist backward under tension, placing unnecessary strain on the wrist joint.

Tips

Pin your upper arm firmly against your ribcage and keep it completely stationary throughout the movement.
Pause and squeeze the triceps for a full second at full extension to maximize muscular contraction.
Resist the band on the return phase, taking two to three seconds to complete the eccentric portion.

Sets and reps

Perform 3 to 4 sets of 12 to 15 controlled repetitions per arm for muscle growth, resting 45 to 60 seconds between arms. For muscular endurance, increase the volume to 15 to 20 reps using a lighter resistance band.

Muscles worked

Resistance Band Single Arm Triceps Pushdown: 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.

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Questions

Can this exercise replace cable pushdowns in a home workout?

Yes, the resistance band provides progressive tension that peaks at full lockout, making it an effective alternative to a cable machine.

What should you do if your elbow hurts during the movement?

Stop the exercise immediately if you feel joint pain, check your arm alignment, and consult a specialist if the discomfort persists.

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