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Resistance Band Single-Arm Tricep Pushdown
Single-arm resistance band pushdown that isolates the triceps for strength and hypertrophy; addresses imbalances with constant tension as an alternative to cable machines.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders
Accessory Muscles
Lats, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Lateral Head, Medial Head, Long Head
Shoulders
3/10Anterior Delts
Lats
2/10Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor a resistance band high on a sturdy point like a door or rack. Stand facing it, feet shoulder-width, grasp band with one hand palm down, elbow at side bent 90 degrees.
- Step back to create tension, keep upper arm fixed against torso.
- Exhale and extend elbow to push band down until arm straight.
- Squeeze triceps at full extension.
- Inhale and slowly bend elbow to return to 90 degrees.
- Maintain neutral spine and engaged core.
- Switch arms after reps.
Coaching Tips
Form Cues
- Elbows pinned to sides
- Squeeze at bottom
- Control the return
- Core tight
- Full extension
Breathing
Inhale during return to start; exhale as you extend arm.
Tempo
2-1-1
Range of Motion
Elbow from 90-degree bend to full straight extension, upper arm stationary.
Safety
Safety Notes
- Avoid if acute elbow pain
- Use appropriate band tension
- Stop if shoulder discomfort arises
- Ensure stable anchor
Spotting
Not required; self-spot with lighter band if needed.
Common Mistakes
- Swinging elbows
- Using momentum
- Partial range
- Leaning forward excessively
- Gripping too tight
When to Avoid
- Acute elbow tendonitis
- Shoulder impingement
Flexibility Needed
- Full elbow extension
- Shoulder flexion for anchor reach
Build Up First
- Basic elbow extension form
- Stable core engagement
Also known as
Single-Arm Band Tricep Extension, Band One-Arm Pushdown, Resistance Band Tricep Kickback Variant
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