Resistance Band Tricep Pushdown: How to Do It and Muscles Worked
Load card
- Equipment
- Resistance band
- Muscle group
- Triceps
- Main muscles
- triceps brachii
- Also working
- none notable
- Mechanics
- Isolation
- Pattern
- Elbow extension
- Level
- Beginner
The resistance band tricep pushdown, also known as a resistance band tricep extension, is a beginner isolation exercise. You anchor a band above your head and pull it downward using only your arms. It is a highly accessible movement that requires minimal equipment to perform an elbow extension.
This movement directly trains the triceps brachii on the back of your upper arms. By keeping your elbows pinned to your sides, you isolate the triceps without relying on momentum from your shoulders or your back.
How to do it
Anchor a resistance band securely to a pull-up bar or door frame slightly above head height. Stand facing the anchor point with your feet shoulder-width apart and grab the band with both hands.
- Tuck your elbows tightly against your ribs and bend your arms until your hands are near chest height.
- Brace your core and maintain a slight forward lean from your hips.
- Push your hands straight down toward the floor until your arms are fully extended.
- Squeeze your triceps hard at the bottom of the movement.
- Slowly control the band back up to the starting position.
Sets, reps and load
Start with 3 sets of 10 to 15 repetitions. Rest for 60 to 90 seconds between each set to allow your triceps to recover.
Choose a band tension that allows you to fully extend your arms on every rep while still feeling challenging near the end of the set.
Common mistakes
- Flaring elbows. Keep your upper arms locked against your sides throughout the entire set.
- Using momentum. Stand still and push from your elbows rather than rocking your torso.
- Short range of motion. Press all the way down until your arms are completely straight.
- Letting the band snap back. Resist the pull of the band as your hands return to the top position.
- Shrugging the shoulders. Keep your shoulders pulled down and away from your ears.
Make it easier or harder
Easier
- Use a lighter resistance band.
- Stand closer to the anchor point to reduce the initial tension.
Harder
- Use a thicker resistance band for more tension.
- Step further away from the anchor point to increase the stretch.
Swaps and related triceps exercises
Same muscle group with different equipment:
- Dumbbell Tricep Kickback Dumbbell
- Dumbbell Skull Crusher Dumbbell
- Bench Dip Bodyweight
- Overhead Dumbbell Tricep Extension Dumbbell
Browse all resistance band exercises or every triceps exercise.
When to see a doctor or physio
- Sharp pain in your elbow joint during the extension.
- Numbness or tingling running down your arm into your fingers.
- Sudden popping sensation in the back of your upper arm.
This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.
How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.