Video
Instructions
- Anchor the resistance band securely above head height behind you.
- Stand with your back to the anchor point, feet shoulder-width apart.
- Grasp the band with one hand and bring your elbow forward, arm bent and hand positioned near your head.
- Extend your arm downward in front of your body by straightening your elbow completely.
- Pause at full extension, then return slowly to the start position.
- Repeat for reps, then switch arms.
Technical Tips
- Keep your upper arm stable and close to your head throughout the movement.
- Avoid arching your back by engaging your core.
- Use slow, controlled movement to maximize tension on the triceps.
Breathing Tips
- Exhale as you extend your arm downward.
- Inhale as you return to the starting position.
Restrizioni mediche
- Elbow tendinitis
- Shoulder impingement
- Cervical spine injuries
The Single Arm Rapunzel Pushdown is a unilateral triceps isolation exercise performed with a resistance band anchored behind the body. With the back to the anchor point and the band positioned overhead, the movement emphasizes elbow extension in a slightly forward plane, highly activating the long head of the triceps. This variation is ideal for home or minimalist training, allowing focused work on each arm independently to improve muscle balance and control. The overhead pulling angle creates consistent resistance through the range of motion, making it both joint-friendly and effective for hypertrophy or toning. It’s especially suited to beginners and intermediates seeking effective upper arm development with minimal equipment.
How should I position my body for the Single Arm Rapunzel Pushdown?
Stand with your back to the anchor point, elbow bent overhead, and extend your arm forward and downward to target the triceps.
What makes this different from a regular triceps pushdown?
This version is done with your back to the anchor and the arm overhead, increasing emphasis on the long head of the triceps.
Can I use this exercise to correct muscle imbalances?
Yes, performing it one arm at a time helps identify and correct asymmetries in triceps strength and control.
Do I need a specific type of resistance band?
Any loop or tube resistance band that can be securely anchored overhead will work well for this exercise.
Is this exercise safe for shoulder issues?
It can be performed safely with good form, but those with shoulder impingement should consult a professional before attempting overhead variations.