Resistance Band Tricep Pushdown
A resistance band version of the tricep pushdown that uses an overhead anchor point instead of a cable machine.
Equipment: Resistance bands
How to do it
- 1Anchor a resistance band securely overhead, such as over a door or on a pull-up bar, and grip the ends with both hands, palms facing down.
- 2Stand a few feet in front of the anchor with your elbows tucked at your sides and bent to about 90 degrees.
- 3Keeping your upper arms still, extend your elbows to push the band down until your arms are straight, then return under control.
Common mistakes
- Letting the elbows travel forward or out to the sides instead of staying pinned to the torso.
- Leaning back or using body weight to help pull the band down instead of isolating the triceps.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Resistance Band Tricep Pushdown safe for beginners?
Generally, yes. The Resistance Band Tricep Pushdown is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Resistance Band Tricep Pushdown work?
The primary mover is your triceps. As a push movement, it also involves your chest and shoulders.
What can I substitute if I don't have resistance bands for the Resistance Band Tricep Pushdown?
The Overhead Dumbbell Tricep Extension trains the same muscle with a similar movement, so it's a reasonable swap if you don't have resistance bands available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Overhead Dumbbell Tricep ExtensionRelated exercises
Learn more
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