Triceps · Resistance bands

Band Bent over One Arm Kickback

The band bent over one arm kickback is an isolation exercise designed to target the triceps, placing direct tension on the lateral and long heads. It is suitable for all fitness levels and works best near the end of an upper-body or arm session to thoroughly fatigue the muscle.

Muscles: Triceps
Equipment: Resistance bands
Type: Strength
Animation: Men

How to do it

Stand on the middle of the band with both feet and grip one handle with one hand.
Hinge at your hips until your torso is close to parallel to the floor, back straight, free hand on your thigh for support.
Bend your working elbow to 90 degrees and pin your upper arm along your side, parallel to the floor.
Inhale, then as you exhale, extend your arm straight back until your elbow is fully straightened.
Squeeze your triceps for a second, then inhale and slowly bend your elbow back to 90 degrees.
Complete all repetitions, then switch arms.

Common mistakes

Dropping the upper arm below torso level, which reduces resistance at the crucial peak-contraction point.
Swinging from the shoulder instead of moving solely at the elbow joint, which shifts work to the posterior deltoid and lats.
Rounding the lower back while bent over, which places unwanted shear stress on the spine.
Allowing the band to snap forward uncontrolled, which skips the muscle-building eccentric phase.

Tips

Keep your upper arm pinned firmly against your ribs parallel to the floor for the entire set.
Pause for a deliberate second at full arm extension to maximize peak triceps contraction.
Adjust tension by changing where your feet anchor the band or taking up slack near the handle.

Sets and reps

Perform 3–4 sets of 12–15 repetitions per arm with 45–60 seconds of rest between sets to target triceps hypertrophy and local endurance.

Muscles worked

Band Bent over One Arm Kickback: triceps

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

App Store Google Play RuStore

On a computer? Point your phone's camera here to get the app.

Questions

How can lower back strain be reduced during this exercise?

Place your non-working hand on a sturdy bench or chair to support your upper body and unload the lumbar spine. If back pain continues, stop the movement and consult a specialist.

Why use a resistance band instead of a dumbbell for kickbacks?

A band provides peak tension precisely at full elbow lockout, matching the triceps' ideal contraction curve better than a dumbbell in a bent-over position.

Similar exercises

All triceps exercises →