How to perform a tricep pulldown with a band
By: Mitch Kramer
The banded tricep extension is a simple and easy exercise that helps muscular strength and definition. In this blog post, we'll guide you through the proper technique to perform a banded tricep pushdown.
Why Include Band Tricep Pushdowns in Your Routine?
The band tricep pushdown is the easiest option with the most bang for your buck. This type of extension is also easy on your elbow joints.
Step-by-Step Guide to the Band Tricep Pushdown
Set up the Band
Loop the band around the top of the weight rack and tie one end through the other and pull.
Position the Hands
Grab the sides of the band in a neutral grip
Assume the Starting Position
Tuck the elbows to the side of the body.
Put your elbows at roughly 90 degrees.
Stand just in front of the weight rack.
Perform the banded pushdown
Drive your hands toward the ground.
In a controlled manner bend your elbows back to 90 degrees.
Repetitions and Sets
Perform the desired number of repetitions (typically 8-12). Aim for 3-4 sets.
Common Mistakes to Avoid
Elbow Winging: Keep your elbows close to your sides to hit the desired muscles.
Arm Swinging: Only flex and extend at the elbow joint. Keep the shoulders locked in place to ensure there is no swinging of the upper arm as this will tend to make it an upper-back exercise and not the desired back-of-the-arm exercise.
Benefits of the Band Tricep Pushdown
The tricep extension can greatly benefit all upper body exercises including the bench press, push-ups, and rows.
Band exercises help with muscular toning. Banded exercises allow for more reps and can cause a good “burning” sensation.
Watch our video tutorial to see a detailed demonstration of the proper form and technique for the band tricep pushdown!
Incorporate this exercise into your routine for increased upper limb and backside of the arm strength. For more tips and tutorials, stay tuned to our blog!ned to our blog!