# Single Arm Resistance Band Triceps Pushdown

A single-arm triceps pushdown with a resistance band anchored high on a power rack. It trains the triceps of one arm at a time and helps even out side-to-side differences.

- Beginner · Isolation
- Equipment: Resistance bands, Squat rack
- HD video: https://media.seto.fit/exercises/band-triceps-pushdown-single-arm/video/male.mp4
- HTML: https://seto.fit/exercises/single-arm-resistance-band-triceps-pushdown/

## Muscles worked

- Triceps: 10/10
- Forearms: 3/10
- Lats: 3/10

## How to do the Single Arm Resistance Band Triceps Pushdown

1. Stand facing the rack, band end gripped in one hand at chest height.
2. Keep your elbow close to your side and lean slightly forward.
3. Press the band down until your arm is fully straight.
4. Let your hand rise slowly back to chest height, then switch arms.

### Full technique — 8 steps

1. Loop a resistance band around the top of a power rack and stand facing the rack.
2. Grip the free end of the band in one hand with your hand in front of your chest.
3. Bend your knees slightly and lean your torso slightly forward.
4. Set your upper arm by your side with the elbow bent and your hand near chest height.
5. Press the band down by extending your elbow until your arm is fully straight.
6. Finish with your hand in front of your thigh without letting your shoulder roll forward.
7. Let your hand rise back up under control until your elbow is fully bent again.
8. Complete all reps on one side, then switch arms.

## Common mistakes

- Elbow drifting away from torso
- Turning it into a press
- Letting shoulders roll forward
- Stopping short of full extension
- Swinging torso into the pushdown

## Form cues

- Upper arm stays fixed
- Straighten the elbow fully
- Don't roll shoulders forward
- Slight forward lean

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 20–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Cross Cable Triceps Pushdown](https://seto.fit/exercises/cross-cable-triceps-pushdown/), [Cable Skull Crusher](https://seto.fit/exercises/cable-skull-crusher/)
- **Dumbbells**: [Dumbbell Floor Skull Crusher](https://seto.fit/exercises/dumbbell-floor-skull-crusher/), [Seated Dumbbell Triceps Kickback](https://seto.fit/exercises/seated-dumbbell-triceps-kickback/)
- **Machine**: [Ski Erg Triceps Pushdown](https://seto.fit/exercises/ski-erg-triceps-pushdown/), [Ski Erg Triceps Extension](https://seto.fit/exercises/ski-erg-triceps-extension/)
- **Kettlebell**: [Kettlebell Overhead Triceps Extension](https://seto.fit/exercises/kettlebell-overhead-triceps-extension/), [Kettlebell Skull Crusher](https://seto.fit/exercises/kettlebell-skull-crusher/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Single Arm Resistance Band Triceps Pushdown — Beginner**
- Harder: [Dumbbell Overhead Triceps Extension](https://seto.fit/exercises/overhead-triceps-extension-dumbbell/) — Beginner
- Harder: [Barbell Skull Crusher](https://seto.fit/exercises/skull-crusher-barbell/) — Intermediate

## Quick answers

### What muscles does the Single Arm Resistance Band Triceps Pushdown work?

Primary: Triceps 10/10. Also works: Forearms 3/10, Lats 3/10.

### When should I do the Single Arm Resistance Band Triceps Pushdown in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 8 min with rest.

### How many sets and reps of the Single Arm Resistance Band Triceps Pushdown?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Single Arm Resistance Band Triceps Pushdown?

Cable machine: Cross Cable Triceps Pushdown, Cable Skull Crusher. Dumbbells: Dumbbell Floor Skull Crusher, Seated Dumbbell Triceps Kickback. Machine: Ski Erg Triceps Pushdown, Ski Erg Triceps Extension. Kettlebell: Kettlebell Overhead Triceps Extension, Kettlebell Skull Crusher.

### What is a harder version of the Single Arm Resistance Band Triceps Pushdown?

Dumbbell Overhead Triceps Extension (Beginner), Barbell Skull Crusher (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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