Band Pushdown (Neutral Grip)
Overview
How to do it
- 1
Secure a resistance band overhead on a doorframe or pull-up bar.
- 2
Hold the band handles or ends with a neutral grip, palms facing one another.
- 3
Take a small step back to load the band. Keep your elbows tucked to your sides and your chest tall.
- 4
Drive the handles downward until your arms are fully extended, but do not lock out the elbows.
- 5
Hold the bottom position and squeeze the triceps.
- 6
Return slowly to the start, controlling the band as it pulls upward.
Form tips & common mistakes
Keep your elbows locked in at your sides. Do not let them move forward or flare out.
Stay in a neutral spine position and brace your core the entire time.
Think about contracting the triceps, not just moving the band.
Use a controlled tempo on both the press-down and the return to keep tension on the muscle.
Increase resistance by stepping farther back or switching to a thicker band.
Benefits
This is a joint-friendly choice that is typically easier on the wrists, shoulders, and elbows than heavy cables or free weights.
It strengthens triceps isolation when you keep your form strict and the tension steady.
It works well for home or travel training because bands are easy to carry.
It can help address muscle imbalances and improve neuromuscular control.
It fits well in supersets or burnout sets at the end of arm or upper-body sessions.
Muscles worked
Triceps Brachii
