Demonstration video
Receive your personalized program
Stop training at random.
Get my programGet a program adapted to your goals, level, and available equipment. Reach your goals faster with a structured plan designed just for you.
- Program tailored to your profile
- Guided progression
- Compatible with your equipment
- Structured plan
Our coach prepares your program
Get my programHow to do the band single arm pushdown
Instructions
- Secure the resistance band to a high anchor point.
- Stand upright and grasp the band handle with one hand, elbow bent at 90 degrees.
- Keep your upper arm stationary close to your torso.
- Push the handle downward by extending your arm until it is fully straight.
- Slowly return to the starting position under control.
Technical Tips
- Avoid moving your shoulder or elbow forward during the push.
- Keep your torso stable and avoid leaning or twisting.
- Perform the movement slowly and with control.
Breathing Tips
- Exhale as you push the band down.
- Inhale as you return to the starting position.
Medical restrictions
- Shoulder impingement or instability
- Elbow tendinitis
- Post-operative upper limb recovery (consult physician)
Description
The Band Single Arm Pushdown is an effective isolation exercise for targeting the triceps using minimal equipment. Ideal for home workouts or gym warm-ups, this movement uses a resistance band to create progressive tension during elbow extension. By working one arm at a time, the exercise allows for better focus on muscle contraction and helps correct potential strength imbalances between arms. It also promotes neuromuscular control and stability through unilateral engagement. The standing posture and band resistance encourage natural joint movement, making this variation particularly joint-friendly and accessible to individuals of all fitness levels. Whether you're training for muscle definition, strength endurance, or arm toning, this exercise fits seamlessly into upper body routines and is suitable for bodybuilding, general fitness, and rehabilitation contexts.
Read more
Read less
Description
The Band Single Arm Pushdown is an effective isolation exercise for targeting the triceps using minimal equipment. Ideal for home workouts or gym warm-ups, this movement uses a resistance band to create progressive tension during elbow extension. By working one arm at a time, the exercise allows for better focus on muscle contraction and helps correct potential strength imbalances between arms. It also promotes neuromuscular control and stability through unilateral engagement. The standing posture and band resistance encourage natural joint movement, making this variation particularly joint-friendly and accessible to individuals of all fitness levels. Whether you're training for muscle definition, strength endurance, or arm toning, this exercise fits seamlessly into upper body routines and is suitable for bodybuilding, general fitness, and rehabilitation contexts.
Read more Read lessFAQ
