Band Tricep Kickbacks
What you'll gain
Isolates elbow extension with rising band tension at lockout.
Needs only a looped band, so it travels outside a full gym.
Pairs with pressing days as a high-activity triceps accessory.
Step-by-Step Instructions
- 1
Stand on the middle of a looped band with your feet hip-width apart and hold one end in each hand.
- 2
Hinge at the hips until your torso is nearly parallel to the floor, keeping a long spine.
- 3
Pin both upper arms to your sides with the elbows bent about 90 degrees.
- 4
Extend both elbows until the arms are straight and the band is taut behind you.
- 5
Pause briefly at lockout without raising the upper arms or shrugging.
- 6
Bend the elbows under control back to the start and repeat.
Common Mistakes
Letting the elbows drop, which shortens the effective range and turns the finish into a swing.
Raising the upper arms as you extend, which shifts work off the triceps.
Rounding the low back in the hinge instead of bracing the trunk.
Using a band so heavy that the elbows never reach a true lockout.
About This Exercise
Band tricep kickbacks keep the upper arms pinned to the torso while the elbows straighten against a looped band under the feet. The hinge puts the upper arms near horizontal so tension rises as the band stretches toward lockout, which is the opposite of a free-weight kickback that eases at the end. EMG work on common triceps drills ranked the kickback among the three highest-activity patterns tested, and the band version adds that rising resistance without changing the joint action. For a catalog this is the portable isolation clip that sits next to cable kickbacks and skullcrushers. It fits band equipment filters, arm-day accessory blocks, and home or travel programs that cannot assume a cable stack.
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A hinged elbow-extension drill standing on a looped band, isolating the triceps through a full lockout.
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Specifications
Built for
- Arm accessory blocks in band-only or home training apps.
- Triceps isolation slots after pressing in upper-body templates.
- Travel workouts that cannot assume cables or dumbbells.
- Coaching clips that show a hinged kickback with both arms working together.
Muscles Worked
Details
License Includes
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