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Band Single Arm Tricep Pushdown
A unilateral isolation exercise using a resistance band anchored high to target the triceps. It focuses on maximizing elbow extension for hypertrophy and endurance, suitable for all skill levels.
About Exercise
Equipment
Bands
Difficulty
1/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Forearms
Accessory Muscles
Shoulders
Popularity Score
6
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
10/10Long Head, Lateral Head
Forearms
3/10Flexors
Shoulders
2/10Anterior Delts
Programming
Typical Rep Range
10-25 reps
Rest Between Sets
30-90 seconds • Rest is usually short for isolation work, but switch sides immediately.
How to Perform
Anchor a resistance band high above you. Stand facing the anchor point, grab the band end with one hand, tucking your working elbow tightly against your side. Maintain a slight forward lean for balance.
- Keeping the upper arm stationary, extend your elbow fully downward against the band tension.
- Squeeze the tricep hard at the bottom, achieving full elbow lockout.
- Slowly control the band back up until your forearm is parallel to the ground.
- Repeat for prescribed repetitions, then switch arms and perform the set on the opposite side.
Coaching Tips
Form Cues
- Elbow glued to side
- Full tricep squeeze
- Control the negative
- Straighten the arm
Breathing
Inhale as you allow the hand to rise (eccentric phase), brace your core, and exhale forcefully as you extend the elbow downward.
Tempo
2-0-1
Range of Motion
Start with the elbow bent close to 90 degrees and extend fully to achieve a locked out elbow position.
Safety
Safety Notes
- Ensure the band anchor is completely secure to prevent snapback.
- Do not use excessive band tension that causes pain in the elbow or wrist.
- Keep the wrist straight and neutral throughout the movement.
Spotting
Not recommended; this is a light isolation exercise. Adjust band resistance or tension instead.
Common Mistakes
- Letting the elbow drift forward or away from the body
- Using shoulder momentum or leaning too far back
- Not achieving full elbow extension lockout
- Rushing the controlled upward phase
When to Avoid
- Acute elbow joint pain
- Uncontrolled shoulder instability
Flexibility Needed
- Full elbow extension capacity
Build Up First
- Basic ability to isolate the triceps
Also known as
Single Arm Band Pushdown, Resistance Band Triceps Extension
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