Band pushdown

Band pushdown

The band pushdown is a fantastic exercise that targets the muscles in your arms and upper body. Using a resistance band, this exercise provides an effective alternative to traditional cable pushdowns. By mimicking the movement pattern of a triceps extension, the band pushdown helps to tone and strengthen your triceps. One of the benefits of using a resistance band for this exercise is that it allows for continuous tension throughout the movement. This means that your triceps are engaged throughout the entire range of motion, providing maximum muscle stimulation. Additionally, the band pushdown is a versatile exercise that can be easily modified to suit different fitness levels. Simply adjust the tension of the band or your body positioning to make it more or less challenging. Incorporating the band pushdown into your workout routine can help improve your pushing strength, which is essential for various upper body movements like push-ups, bench press, and shoulder press. Strong triceps can also contribute to improved athletic performance and help prevent injuries in the elbow and shoulder joints. To get the most out of the band pushdown, focus on maintaining good form throughout the exercise. Proper technique ensures that you are targeting the correct muscles and reduces the risk of injury. Remember to engage your core, keep your back straight, and avoid swinging or using momentum to perform the movement. So, if you're looking for an effective exercise to strengthen and tone your triceps, add the band pushdown to your routine. Challenge yourself by increasing the resistance as you progress, and enjoy the benefits of stronger, more defined arms.


  • Attach a resistance band to a secure anchor point above your head.
  • Stand facing the anchor point with your feet shoulder-width apart.
  • Grasp the resistance band with an overhand grip, with your palms facing downward.
  • Keep your elbows close to your body and position your hands at chest level.
  • Initiate the movement by extending your elbows and pushing the band downward.
  • Continue to extend your elbows until your arms are fully extended and your hands are by your sides.
  • Pause for a moment, then slowly return to the starting position by flexing your elbows.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the movement to maintain stability and prevent excess movement.
  • Focus on squeezing your triceps at the end of the movement to maximize muscle activation.
  • Use a slow and controlled tempo when extending your arms to fully benefit from the exercise.
  • Maintain proper form by keeping your elbows close to your body throughout the movement.
  • Be sure to choose a resistance band that provides a challenging workout without compromising your form.
  • Incorporate different hand positions by using different attachments to target your triceps muscles from various angles.
  • To increase intensity, consider adding more resistance or increasing the number of repetitions.
  • Remember to warm up before performing band pushdowns to prevent injury and improve overall performance.
  • Don't forget to stretch your triceps after the workout to aid in recovery and flexibility.
  • To vary the exercise, try performing band pushdowns by standing on one leg to engage your core and improve balance.


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