Triceps · Resistance bands

Resistance Band Bent over Single Arm Triceps Kickback

The resistance band bent-over single-arm kickback is an isolation exercise designed to target all three heads of the triceps with peak tension at full extension. It suits lifters of all experience levels and functions best near the end of an upper-body or arm workout.

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

How to do it

Stand on one end of the band and grasp the other end of the loop with the hand on the same side.
Bend your knees slightly and hinge forward at the hips, keeping your back straight.
Raise your upper arm so it is parallel to your torso, elbow bent at 90 degrees.
As you exhale, extend your arm straight back until it is fully straightened, keeping your upper arm still.
Inhale and slowly bend your elbow back to 90 degrees.
Complete all repetitions, then switch arms.

Common mistakes

Dropping your upper arm toward the floor shifts tension away from the triceps and turns the movement into a swing.
Rounding your lower back while hinged over compromises spinal stability and core bracing.
Using momentum to snap the band backward reduces time under tension during the most challenging part of the stroke.
Failing to lock out the elbow prevents you from achieving a maximal contraction against the band's peak resistance.

Tips

Keep your upper arm pinned parallel to your torso throughout the entire set without letting the elbow drift.
Pause for one full second at complete elbow extension to emphasize peak triceps contraction.
Adjust the resistance by changing where your foot pins the band or by gripping closer to the base.

Sets and reps

Perform 3 to 4 sets of 12 to 15 controlled repetitions per arm, resting 45 to 60 seconds between sides to build muscular endurance and triceps volume.

Muscles worked

Resistance Band Bent over Single Arm Triceps 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

Can this exercise be done without a resistance band?

Yes, you can replicate this movement pattern using a light dumbbell or a single-handle cable attachment on a low pulley.

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

Place your non-working hand on a sturdy bench or chair for support, and stop the exercise to see a specialist if pain persists.

Similar exercises

All triceps exercises →