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Resistance Band Tricep Kickback
An isolation exercise using a resistance band to extend the arm backward, targeting the triceps for strength and hypertrophy. Provides constant tension for enhanced muscle engagement; ideal for home workouts.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Forearms, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Lateral Head, Long Head, Medial Head
Shoulders
4/10Rear Delts
Forearms
3/10Flexors
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Step on the center of a resistance band with both feet hip-width apart. Hinge at hips to lean torso forward until nearly parallel to floor, elbows bent 90 degrees tucked to sides.
- Exhale and extend arms straight back by straightening elbows.
- Squeeze triceps at full extension.
- Inhale and slowly bend elbows to return forearms to starting position.
- Keep upper arms stationary throughout.
- Maintain neutral spine and engage core.
Coaching Tips
Form Cues
- Elbows tucked tight
- Upper arms locked
- Squeeze at the top
- Control the return
- Neutral spine always
Breathing
Inhale during the return phase; exhale as you extend your arms.
Tempo
2-1-1
Range of Motion
Elbow from 90-degree bend to full extension with arm parallel to torso; avoid hyperextension.
Safety
Safety Notes
- Inspect band for damage before use
- Secure footing to prevent slipping
- Avoid if acute elbow pain present
- Maintain constant band tension
- Stop if shoulder discomfort occurs
Spotting
Spotting not required; use lighter band if form breaks or self-spot by reducing tension.
Common Mistakes
- Swinging elbows outward
- Using momentum from shoulders
- Arching the back
- Letting band snap back
- Incomplete extension
When to Avoid
- Acute elbow tendonitis
- Shoulder impingement
- Recent upper arm injury
Flexibility Needed
- Shoulder extension to 180 degrees
- Wrist neutral mobility
Build Up First
- Basic understanding of elbow extension
- Familiarity with resistance band handling
Also known as
Banded Tricep Kickback, Band Triceps Extension, Resistance Band Triceps Kickback
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