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Upper Arms · Band
Band Triceps Pushdown Single Arm
Band Triceps Pushdown Single Arm is a beginner isolation strength exercise that works the triceps (upper arms), with the forearms, shoulders and core assisting. It needs a band and a sturdy surface. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 4.3 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Band
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Forearms · Forearm Extensors
- Shoulders · Posterior Deltoid
- Core · Rectus Abdominis
- Lats · Latissimus Dorsi
How to do Band Triceps Pushdown Single Arm
- Stand with feet shoulder-width apart and a slight bend in the knees, facing the anchored resistance band.
- Using an overhand grip, grasp the other end of the band, keeping your elbow bent and tucked close to your side.
- Press downward by squeezing your triceps, extending your arm at the elbow joint. Pause briefly at the bottom of the exercise.
- Slowly return to the starting position. Repeat for the desired amount of repetitions and switch arms.
Form tips
- Keep your elbow close to your torso throughout the movement and upper arm stationary, moving only at the elbow joint.
- Fully extend your arm without forcefully locking your elbow. Control the return phase to maintain constant tension on the band.
- Stand tall with your chest up and core engaged to prevent body sway.
- Exhale as you press downward and inhale as you return.
Band Triceps Pushdown Single Arm alternatives
More triceps exercises
Band Triceps Pushdown Single Arm FAQ
What muscles does Band Triceps Pushdown Single Arm work?
Band Triceps Pushdown Single Arm mainly works the triceps in the upper arms (Triceps Brachii). The forearms, shoulders, core and lats work as secondary muscles.
What equipment do you need for Band Triceps Pushdown Single Arm?
You need a band and a sturdy surface.
How many sets and reps of Band Triceps Pushdown Single Arm should I do?
Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Band Triceps Pushdown Single Arm good for beginners?
Yes. Band Triceps Pushdown Single Arm is rated beginner, so it's a sound choice while you learn to train the triceps.
How many calories does Band Triceps Pushdown Single Arm burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Band Triceps Pushdown Single Arm?
Other exercises for the triceps include Dumbbell Triceps Kick Back Single Arm, Cable Reverse Grip Triceps Pushdown (Ez-Bar), Dumbbell One Arm Triceps Extension (On Bench) and Dumbbell Lying One Arm Neutral Triceps Extension.
For developers
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