Triceps · Resistance bands

Band Triceps Kickback

The band triceps kickback is an isolation movement designed to target all three heads of the triceps with progressive tension. It is suitable for lifters of any experience level and works best near the end of an upper-body or push workout for targeted muscle fatigue.

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

How to do it

Stand on the middle of the band with your feet hip-width apart and take a handle in each hand.
Hinge forward at the hips until your torso is nearly parallel to the floor, keeping your back straight.
Bend your elbows to 90 degrees and pin your upper arms against your sides.
Inhale. As you exhale, extend both arms straight back until they are fully straightened, keeping your upper arms still.
Squeeze your triceps briefly at the top.
Inhale and slowly bend your elbows back to the starting position.

Common mistakes

Dropping the elbows below torso level reduces mechanical tension on the triceps and shifts work to the shoulders.
Swinging the torso to generate momentum eliminates triceps engagement and strains the lower back.
Rounding the spine while hinged over places unnecessary shear stress on the lumbar vertebrae.
Failing to fully lock out the arms misses the peak contraction where band tension is at its highest.

Tips

Pin your upper arms firmly to your ribs and keep them completely stationary throughout the set.
Pause for a full second at full extension to maximize the peak contraction against the band.
Adjust resistance by widening your foot stance on the band rather than compromising form.

Sets and reps

Perform 3 to 4 sets of 12 to 20 controlled repetitions with 45 to 60 seconds of rest between sets.

Muscles worked

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.

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

Questions

How does this compare to dumbbell kickbacks?

Resistance bands provide increasing tension toward full extension, creating a stronger peak contraction at lockout than dumbbells can offer.

What should you do if your lower back fatigues during the hinge?

Switch to a unilateral variation and brace your non-working hand against a bench or knee; stop immediately and see a specialist if sharp pain occurs.

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