Vidéos
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.
Restrictions médicales
- Shoulder impingement or instability
- Elbow tendinitis
- Post-operative upper limb recovery (consult physician)
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.
How do I do a band single arm pushdown correctly?
To perform a band single arm pushdown correctly, anchor the band above your head, keep your elbow tight to your side, and push down until your arm is fully extended without moving your shoulder.
What muscles does the band single arm pushdown work?
The band single arm pushdown primarily targets the triceps, especially the long, lateral, and medial heads, helping build arm strength and definition.
Is the band single arm pushdown good for beginners?
Yes, the band single arm pushdown is beginner-friendly, easy to set up, and provides controlled resistance that can be scaled for strength levels.
Can I do triceps pushdowns without a cable machine?
Absolutely, you can use a resistance band to replicate the pushdown movement and effectively train your triceps anywhere without a cable machine.
Why should I train triceps unilaterally?
Training triceps unilaterally helps identify and correct strength imbalances, improves coordination, and promotes symmetrical muscle development.