Triceps
Band Tricep Pushdown
The Band Tricep Pushdown is a strength exercise with a resistance band for your triceps. Share of the load in the Zulta muscle model: triceps (lateral head) 40%, triceps (medial head) 28% and triceps (long head) 20%.
Also known as: band pushdown, resistance band pushdown
How to do it
- Anchor a band above head height, for example over a pull-up bar.
- Face the anchor and hold the band with both hands, palms facing each other, elbows tucked at the sides.
- Stand tall with the forearms about level with the floor.
- Push the hands down and slightly apart until the arms are straight.
- Let the hands rise slowly back to the start.
Tips
- Spread the hands slightly at the bottom like a rope pushdown.
- Keep the elbows pinned to the ribs.
- Hold the bottom position for a moment.
Common mistakes
- Letting the elbows lift forward as the hands come up.
- Hunching over the hands.
- Letting the band snap back.
Muscles worked by the Band Tricep Pushdown
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Elbow extension with the arm at the side: the lateral and medial heads do most of the work, the long head is active but not lengthened because the shoulder stays neutral.
Band Tricep Pushdown alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Band Tricep Pushdown work?
Mainly the triceps (lateral head) and triceps (medial head). The triceps (long head) assist.
Is the Band Tricep Pushdown good for beginners?
Yes. The Band Tricep Pushdown is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Band Tricep Pushdown?
For example the EZ Bar Cable Pushdown, Machine Tricep Pushdown and Tricep Pushdown. They train mostly the same muscles, some with different equipment.
How do you make the Band Tricep Pushdown harder?
Add weight or reps, or move on to the Leaning Cable Pushdown and Cross Body Tricep Pushdown.
Sources
- Maeo et al. 2023, Eur J Sport Sci 23(7):1240-1250 (overhead vs neutral arm position)
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