Single Arm Resistance Band Triceps Pushdown — how to, muscles worked, alternatives

How to do the Single Arm Resistance Band Triceps Pushdown

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

Full technique — 8 steps

Loop a resistance band around the top of a power rack and stand facing the rack.
Grip the free end of the band in one hand with your hand in front of your chest.
Bend your knees slightly and lean your torso slightly forward.
Set your upper arm by your side with the elbow bent and your hand near chest height.
Press the band down by extending your elbow until your arm is fully straight.
Finish with your hand in front of your thigh without letting your shoulder roll forward.
Let your hand rise back up under control until your elbow is fully bent again.
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

Substitutes by equipment

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

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 Beginner
Harder Barbell Skull Crusher 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.