Arms · Resistance Band
Band Pushdown
How to do the band pushdown, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Anchor a resistance band overhead and grip the end with an overhand grip. Keeping your upper arms pinned to your sides, extend your elbows to push the band down until your arms are straight, then return to the start under control.
- 1Push the band straight down by extending your elbows and feel your
- 2triceps contract
- 3Keep your elbows pinned to your sides and wrists neutral
- 4Pause at the bottom to emphasize the lockout
Common mistakes
- Don't let your elbows drift forward or flare out wide
- Avoid using your shoulders or leaning to push the band down
- Don't let the band snap back; control the return
Muscles worked
The band pushdown mainly works the triceps.
- TricepsPrimary
- ForearmsMinor
Kovo programs the band pushdown for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.