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TRX Tricep Kickback
TRX Tricep Kickback uses suspension straps to isolate the triceps through elbow extension with bodyweight resistance. It builds arm strength and definition while enhancing core stability for better pushing movements.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Abs, Forearms
Accessory Muscles
Traps
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
10/10Long Head, Lateral Head, Medial Head
Shoulders
4/10Rear Delts
Abs
3/10Rectus Abdominis
Forearms
3/10Flexors
Traps
2/10Lower Traps
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust TRX straps to mid-length. Stand facing anchor point, grip handles with underhand grip, step back to create tension, and lean back with elbows bent at 90 degrees close to ribs.
- Brace core and maintain straight body line.
- Exhale and extend arms backward, straightening elbows fully.
- Squeeze triceps at peak extension.
- Inhale and bend elbows to return hands to chest level.
- Keep elbows stationary and body stable throughout.
Coaching Tips
Form Cues
- Elbows tight to sides.
- Squeeze triceps hard.
- Core braced, no swing.
- Body plank straight.
Breathing
Inhale as you bend elbows to return; exhale as you extend arms.
Tempo
2-0-2
Range of Motion
From 90-degree elbow bend to full arm extension with straps taut, body straight from head to heels.
Safety
Safety Notes
- Avoid if acute elbow or shoulder pain.
- Warm up shoulders and triceps first.
- Progress lean angle gradually.
- Consult professional if new to suspension training.
Spotting
No spotter needed; use stable anchor and focus on controlled form.
Common Mistakes
- Swinging body for momentum.
- Elbows flaring out.
- Arching lower back.
- Incomplete extension.
When to Avoid
- Acute elbow tendinitis
- Shoulder impingement
- Recent upper body injury
Flexibility Needed
- Shoulder extension to 45 degrees
- Wrist flexibility for grip
Build Up First
- Basic plank hold
- Familiarity with TRX rows
Also known as
Suspension Trainer Tricep Extension, TRX Rear Arm Extension
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