One-Arm Banded Pushdown

Diagram showing a person performing a single arm banded pushdown, with highlighted arm muscles at start and finish positions.

Exercise Description

The One-Arm Banded Triceps Pushdown is an isolation exercise that targets the triceps one arm at a time using a resistance band anchored above head height. Training each arm independently helps improve muscular balance, coordination, and mind-muscle connection while allowing you to identify and correct strength imbalances. The constant tension provided by the band makes this exercise highly effective for building triceps strength, size, and definition.

Primary Muscles Worked

  • Triceps Brachii (Long Head, Lateral Head, and Medial Head)

Secondary Muscles Worked

  • Anconeus

  • Forearm Muscles (Grip Stabilization)

  • Anterior Deltoids (Stabilization)

  • Core Muscles (Stabilization)

How to Perform Correctly

Setup

  1. Secure a resistance band to a stable anchor point above head height.

  2. Stand facing the anchor point and hold the band with one hand.

  3. Position your elbow close to your side with the arm bent at approximately 90 degrees.

  4. Place your feet shoulder-width apart in a stable stance.

  5. Engage your core and maintain a neutral spine.

  6. Keep your chest lifted and shoulders relaxed.

Movement

  1. Extend your elbow and push the band downward until your arm is nearly straight.

  2. Keep your upper arm stationary and close to your torso throughout the movement.

  3. Squeeze your triceps at the bottom position.

  4. Pause briefly at full extension.

  5. Slowly return to the starting position by bending your elbow under control.

  6. Maintain tension in the band throughout the exercise.

  7. Complete all repetitions on one arm before switching sides.

Common Mistakes to Avoid

Allowing the Elbow to Move Forward

  • Keep the upper arm fixed to maintain continuous tension on the triceps.

Using Excessive Resistance

  • A band that is too heavy can compromise technique and reduce range of motion.

Leaning or Rotating the Torso

  • Keep your body stable and avoid using momentum to assist the movement.

Incomplete Range of Motion

  • Fully extend the elbow and allow a controlled bend at the top.

Shrugging the Shoulder

  • Keep the working shoulder down and away from the ear.

Allowing the Wrist to Bend Excessively

  • Maintain a neutral wrist position throughout the exercise.

Letting the Band Snap Back

  • Control the return phase to maximize muscle activation and reduce injury risk.

Arm Exercises