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Band Lying Reverse Grip Pressdown

Band Lying Reverse Grip Pressdown

The Band Lying Reverse Grip Pressdown is a fantastic exercise that targets the triceps, one of the key muscles in your upper arm. This exercise is particularly effective because it focuses on the long head of the triceps, which helps add size and shape to your arms. By using resistance bands and performing the movement in a lying position, you can effectively isolate and engage the triceps muscles for maximum growth. During the Band Lying Reverse Grip Pressdown, you lie flat on your back with your knees bent and your feet flat on the floor. Holding the resistance band securely, you position your hands with a reverse, underhand grip, palms facing towards your head. By keeping your upper arms stationary and your elbows tucked in close to your sides, you press the band down towards the floor, fully extending your arms while feeling a strong contraction in your triceps. It's crucial to maintain proper form and control throughout the exercise for optimal results and to avoid any potential injuries. Incorporating the Band Lying Reverse Grip Pressdown into your fitness routine can help improve your push and pull movements, enhance overall arm strength and size, and ultimately maximize your upper body performance. So, if you're looking to take your triceps training to the next level, give this exercise a try and feel the burn in your arms like never before!


  • Start by attaching a resistance band to a sturdy object above your head.
  • Lie down on your back on the floor or on a bench, with your knees bent and your feet flat on the ground.
  • Reach up and grab the resistance band with a reverse grip, meaning your palms are facing towards you.
  • Keep your arms extended straight up towards the ceiling, with a slight bend in your elbows. This is your starting position.
  • Brace your core and squeeze your shoulder blades together.
  • While keeping your upper arms stationary, exhale and slowly lower the band towards your head by flexing your elbows.
  • Continue lowering the band until your forearms are parallel to the ground.
  • Pause for a moment and then inhale as you reverse the movement and return to the starting position.
  • Repeat for the recommended number of repetitions.
  • Remember to maintain control throughout the exercise and avoid using momentum to swing the band.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the exercise.
  • Engage your core muscles throughout the movement for better stability and control.
  • Gradually increase the resistance of the band as you get stronger to continually challenge your muscles.
  • Perform the exercise in a controlled and slow manner to fully activate the muscles being targeted.
  • Ensure that your shoulder blades are pulled back and down to maintain proper posture.
  • Exhale during the downward phase of the movement and inhale during the upward phase.
  • Don't forget to warm up before starting the exercise to prepare your muscles and joints.
  • If you experience any pain or discomfort, stop the exercise and consult a fitness professional.
  • Remember to include a variety of exercises targeting different muscle groups in your overall workout routine.
  • Stay consistent with your workouts and gradually increase the frequency and intensity to see progress over time.

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