September 29, 2022
Author: Shelby
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  • Star Exercise of the Week: Tricep Pulldown

Ah, the triceps! 

The triceps, formally known as the triceps brachii, has three muscle heads: 

  1. Medial head 
  2. Lateral head 
  3. Long head 

The triceps are positioned on the back of the upper arm. There are attachments both at the shoulder joint and the elbow joint.

The focus of this week’s star exercise is the action of the triceps at the elbow, which is extension, or straightening of the elbow.

A tricep pulldown is a great way to strengthen this portion of the triceps without putting too much stress on the elbow joint. This exercise is also a great alternative to a classic push-up if you find a push-up is uncomfortable for the elbows.

Literally the only thing you need for this is a resistance band! A single resistance band, such as what is used with the FitRanger Resistance Kit or the Posture PT Resistance Exerciser , will work the best. Light, medium, or heavy resistance can be used based on your comfort level and what is most effective for your workout.

Let’s do this!

Step 1: Starting position:

  • Standing with the feet hip width apart for a solid base of support.
  • Hold one end of the band in each hand.
  • Place the hand on the non-working arm on your chest.
  • Position the working arm by your side with the elbow bent.


Step 2: The Tricep Pulldown:

  • Straighten the elbow on the working arm.
  • Slowly return to your starting position.
  • Repeat 10-15 repetitions for 2-3 sets.
  • Repeat on the opposite arm.

That’s all there is to it! 


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About the Author Shelby

Shelby Green is a Florida-licensed Doctor of Physical Therapy (DPT), currently practicing at St. Anthony’s Resource Center Outpatient Rehabilitation in St. Petersburg, FL. Shelby received her Bachelor of Science in Biology from the University of South Florida, followed by her DPT from the University of St. Augustine for Health Sciences. Shelby has 6 years clinical experience practicing in both the acute care and outpatient rehab settings. Specialties include orthopedics, with additional training in specific manual therapy techniques for pain management, as well as extensive training as a Certified Lymphedema Therapist.

Shelby is a Tampa, FL native, which is where she and her husband currently reside. Their favorite activities include spending time with family and anything outdoors, such as walking, bike riding, and going to the beach.

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