An isolation movement using a resistance band anchored overhead or underfoot to target the triceps (all heads), building muscle hypertrophy and endurance.
Bands
1/5 • Beginner
Triceps
Shoulders, Forearms
7
No
No
No
Small
Low
Long Head, Lateral Head, Medial Head
Anterior Delts
Extensors, Flexors
12-25 reps
30-90 seconds • Shorter rest periods are ideal for metabolic stress.
Anchor the resistance band securely to a high point above shoulder height. Grasp the band with both hands using a neutral grip, stepping back to create tension. Keep your elbows tight to your sides, upper arms vertical, and wrists straight.
Inhale while bending the elbows and controlling the resistance up; exhale forcefully as you extend the arms and push the band down.
3-0-1
Extend the elbows fully until the arms are straight, and return to a point just before the elbows reach 90 degrees of flexion to maintain tension.
Not recommended; the band resistance is self-regulating.
Band Pushdown, Band Rapunzel Pushdown, Overhead Band Extension
Share your thoughts or help us improve this guide.
Bands
Triceps
Bands
Biceps
Bands
Lats
Bands, Pull-up Bar
Lats
Bands, Pull-up Bar
Lats
Bands
Shoulders
Bands
Abs, Obliques
Bands, Flat Bench
Chest
Bands
Lats
Bands
Obliques
subscribe to our newsletter
Contact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
We use cookies to enhance your browsing experience, serve personalized content, and analyze our traffic. By clicking 'Accept All', you consent to our use of cookies.