Resistance Band Single Arm Triceps Pushdown
1. Setup:
- Secure the resistance band at a high point, such as a pull-up bar or a sturdy overhead structure. Ensure the band is stable and won’t slip or break during the exercise.
2. Starting Position:
- Stand facing the resistance band attachment with your feet shoulder-width apart.
- Grab the end of the resistance band with your right hand.
- Extend your arm so that your elbow is bent at about a 90-degree angle, and your forearm is parallel to the ground.
- Your left hand can rest on your hip or be positioned for balance.
3. Execution:
- Keep your elbow close to your body, and press down against the resistance of the band.
- Extend your arm fully, pushing down until your arm is straight.
- Hold the position for a moment at the bottom of the movement, squeezing the triceps.
4. Return:
- Slowly bend your elbow to bring your hand back to the starting position.
- Maintain control of the movement, ensuring you feel the stretch in your triceps.
5. Repetitions:
- Perform 10-15 repetitions on the right side.
- Switch to the left side and repeat the same number of repetitions.
6. Tips:
- Keep your core engaged to maintain stability throughout the movement.
- Avoid using your shoulders; focus on utilizing your triceps to perform the exercise.
- Adjust the intensity of the exercise by using a thicker or thinner band, or by changing your distance from the attachment point.
7. Cool Down:
- After completing both sides, take a moment to stretch your triceps by raising your arm overhead and bending your elbow, bringing your hand down your back. Use your other hand to gently press your elbow for a deeper stretch.
