Overview
This movement mimics the cable triceps pushdown but uses resistance bands anchored overhead. The neutral grip involves palms facing inward, which can reduce wrist strain and help maintain consistent elbow positioning. The exercise isolates the triceps, especially the lateral head, and offers progressive overload when combined with increasing band resistance.
How to Perform
Step-by-Step Instructions:
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Anchor a resistance band securely overhead to a doorframe or pull-up bar.
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Grab the handles or ends of the band using a neutral grip, with palms facing each other.
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Step slightly back to create tension in the band. Keep elbows pinned at your sides and your chest upright.
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Push the handles down, extending your arms until fully straightened without locking the elbows.
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Pause at full extension to squeeze the triceps.
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Slowly return to the starting position under control, resisting the upward pull.
Tips for Proper Form
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Keep your elbows fixed at your sides; avoid letting them drift forward or out.
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Maintain a neutral spine and braced core throughout the movement.
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Focus on contracting the triceps rather than simply moving the bands.
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Control both the push and return phases to maximize muscle tension.
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Adjust band tension by stepping further back or using thicker bands.
Common Mistakes
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Allowing the elbows to flare or move forward, reducing triceps activation.
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Leaning too far forward, which shifts tension away from the triceps.
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Using momentum to complete reps instead of controlled movement.
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Insufficient tension at the start, which limits resistance during the working range.
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Overextending at the elbow joint, risking strain or joint discomfort.
Benefits
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Joint-friendly option that is easier on the wrists, shoulders, and elbows than heavy cables or free weights.
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Improves triceps isolation, especially with strict form and consistent tension.
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Ideal for home or travel workouts due to the portable nature of bands.
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Helps correct muscle imbalances and develop neuromuscular control.
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Great for supersets or burnout sets at the end of arm or upper body routines.
Muscles Worked
