Isolation · Beginner

Band Tricep Pushdown

Isolation isolation exercise using band.

Movement pattern: Isolation
Difficulty: Beginner
Equipment: Band
Mechanics: Isolation
Sides: Bilateral
Main plane: Sagittal

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How to do the Band Tricep Pushdown

Cues reviewed by Kwabena Osei on 20 Sep 2026

Setup

Anchor a band to a high point, gripping the handles or the band itself with your elbows tucked at your sides.

Push down by extending your elbows, keeping your upper arms fixed at your sides.
Squeeze at the bottom, then return under control, resisting the band's pull back to the stretch position.
Grip width doesn't matter for effectiveness here, same as the cable version -- use whichever grip is comfortable.

Common mistakes

Letting the band snap your arms back up on the return instead of controlling the stretch.
Letting the elbows drift forward to help push the band down instead of keeping them fixed at your sides.

Muscles worked

Primary

Secondary

None listed in the graph

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

Elbow extensionprimary action
Triceps brachii (prime mover, high emphasis); Triceps brachii (prime mover, high emphasis); Triceps brachii (prime mover, moderate emphasis)

From the Knowledge Library

Anatomy · AnatomyTriceps BrachiiThe three-headed elbow extensor (long, medial, lateral heads); the long head also assists shoulder extension.

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.