RB Triceps Pushdown is a simple yet powerful resistance-band exercise that targets the entire triceps head. All you need is a sturdy band anchored overhead—like a cabinet door—to carve stronger, more defined arms at home.
How to Do RB Triceps Pushdown?
- Anchor the band: Secure a resistance band above head-height (top of a door or cabinet) so it won’t slip.
- Grip: Face the anchor, grab the band with palms facing down, elbows bent about 90° and locked close to your ribs.
- Brace your core and keep shoulders relaxed—only the forearms should move.
- Push: Extend your arms straight down, squeezing the triceps hard at the bottom.
- Pause for 1 second, feeling the full contraction.
- Return slowly to the start without letting the band yank your arms up.
- Complete all reps, then switch resistance level or tempo as needed.
What Muscles Does It Work?
- Triceps Brachii – primary mover for elbow extension.
- Forearms – maintain grip and wrist stability.
- Shoulder Stabilizers – keep upper arm pinned for strict isolation.
Add this move to arm day or your full-body circuit to boost pressing strength and tighten the back of your arms—no bulky equipment required.
