Band Tricep Kickback
Tone your triceps with Band Tricep Kickbacks! A simple, effective exercise you can do almost anywhere for stronger, defined arms.
The Band Tricep Kickback mainly works the triceps, with help from the shoulders and traps. You'll need: resistance bands.
Required Equipment
Band Tricep Kickback Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Upper Traps (trapezius, upper fibers)
Band Tricep Kickback Variations and Alternatives
How to do the Band Tricep Kickback
Start by securing one end of the resistance band under your foot. Stand with your feet shoulder-width apart for stability.
Hold the other end of the band with the hand corresponding to the side of the foot that's holding down the band.
Hinge forward at the waist so your torso is almost parallel to the floor. Keep your back straight, and your knees slightly bent.
Tuck your elbow close to your body and position your upper arm parallel to the floor. This is your starting position.
Keeping your elbow fixed and upper arm still, exhale as you push the band backward by extending your arm until it's straight.
Squeeze your triceps muscles when you reach full extension and hold the contraction briefly.
Inhale as you slowly return the hand to the starting position, with your arm bent.
Complete the desired number of repetitions and then switch to the other arm.
Perform the exercise for the desired number of sets, making sure to maintain correct form throughout.
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Band Tricep Kickback FAQs
What muscles does the Band Tricep Kickback work?
The Band Tricep Kickback mainly works the triceps, with help from the shoulders and traps. The main muscles are the triceps brachii.
What equipment do you need for the Band Tricep Kickback?
Resistance bands.
What workout day should the Band Tricep Kickback go on?
It belongs on push day in a push/pull/legs routine.
What are some Band Tricep Kickback variations and alternatives?
Similar exercises include the Backkick Triceps Extension, Band Bent-Over Rear Deltoid Kickback, Band Single-Arm Bent-Over Kickback and Band Incline Triceps Extension.
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