Single-Arm Triceps Pushdown (Resistance Band)
Also called Band Single-Arm Triceps Pushdown
How to do it
Anchor a resistance band securely overhead and hold one end overhand with the working elbow pinned beside the ribs. Extend the elbow to press the hand down until the arm is straight, squeeze the triceps, then return slowly without letting the band snap upward or the upper arm drift forward. Complete the set and repeat on the other side.
Setup
Anchor the band above shoulder height and stand far enough away for tension at the bent-elbow start. Hold one end overhand with a straight wrist, elbow beside the ribs, shoulder down, feet stable, and torso braced.
Where you should feel it
Through the working triceps with band tension increasing toward straight arm, while the forearm secures the band and the core prevents rotation. Control the lighter return range.
When to use it
Use for portable unilateral triceps activation and higher-repetition side-to-side work. Perform 12-25 smooth reps per side.