Banded Tricep Pushdowns

Alternatives

• Banded Overhead Tricep Extension
• Dumbbell Tricep Kickbacks
• Skull Crushers

Summary

The banded tricep pushdown mimics the cable pushdown, isolating the triceps using resistance bands. It’s highly effective for building definition and strength in the back of the arms with minimal equipment.

Benefits of the Banded Tricep Pushdowns

• Isolates the triceps with minimal strain on joints
• Easy to perform at home or while travelling
• Smooth, adjustable resistance
• Enhances lockout strength for pressing movements
• Great for muscle endurance and definition

Banded Tricep Pushdowns Muscles Worked

• Primary: Triceps Brachii
• Secondary: Forearms, Core (stabiliser)

Instructions

1. Anchor the resistance band above head height (e.g., over a door)
2. Stand facing the anchor, holding the band with both hands
3. Start with elbows bent and tucked at your sides
4. Push your hands downward until arms are fully extended
5. Squeeze the triceps at the bottom
6. Return slowly to the starting position
7. Repeat for the desired number of reps

Common Mistakes

1. Letting elbows drift forward
2. Using shoulders instead of locking in the arms
3. Letting the band snap back
4. Rushing the movement
5. Failing to fully extend at the bottom