Triceps · Resistance bands

Band Triceps Neutral Grip Kickback

The band triceps neutral grip kickback is an isolation exercise that targets all three heads of the triceps with emphasis on peak contraction. It is suitable for lifters of any level and typically fits toward the end of an arm or upper-body workout to fully fatigue the triceps.

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

How to do it

Stand on the middle of the band with both feet and grab a handle in each hand with a neutral grip, palms facing each other.
Hinge forward at the hips until your torso is nearly parallel to the floor, back straight and knees slightly bent.
Pull your elbows up so your upper arms are pressed to your sides, parallel to your torso.
As you exhale, extend your arms straight back, squeezing your triceps and keeping your upper arms still.
Inhale and slowly bend your elbows to return the handles to the starting position.

Common mistakes

Dropping the elbows below torso level transfers mechanical tension from the triceps to the shoulders.
Using torso momentum to pull the band reduces targeted muscle engagement at the point of highest resistance.
Rounding the lower back during the hip hinge places unwanted strain on the lumbar spine.
Failing to fully extend the arms at lockout prevents the triceps from reaching maximal contraction against the band.

Tips

Keep your upper arms firmly locked parallel to your torso throughout the entire set.
Pause for a deliberate one-second hold at full arm extension to capitalize on peak band tension.
Adjust the resistance level easily by changing how wide your feet are spaced on the band.

Sets and reps

Perform 3 to 4 sets of 12 to 20 controlled repetitions with 45 to 60 seconds of rest between sets to target muscle hypertrophy and endurance.

Muscles worked

Band Triceps Neutral Grip 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.

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Questions

Is this exercise safe for the lower back?

It is safe if you maintain a neutral spine and a slight knee bend, but stop immediately and consult a specialist if you feel lower back pain.

How does using a band compare to using dumbbells for kickbacks?

Bands provide progressive resistance that peaks at full elbow extension, creating a stronger peak contraction than standard dumbbells offer at that same angle.

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