Resistance Band Tricep Kickback
Bent-over band tricep kickback — direct tricep work with variable band resistance.
Level: Beginner
Primary: Triceps
Movement: Isolation
Tags: Push
Type: Light Activity
Equipment: Resistance Band
Sports: Football MMA Rugby Soccer
Target muscles
The triceps drive elbow extension. The posterior deltoid stabilizes the upper arm. The trunk holds the hinge.
How to perform
Setup
Stand on the band and hinge forward with a flat back. Hold the handles with elbows bent at 90 degrees, tucked to the sides.
Execution
Extend the forearms back until the arms are fully straight. Squeeze the triceps. Slowly return.
Common mistakes
- Letting the upper arms drop.
- Going too heavy.
- Swinging the band back.
- Skipping the peak contraction.
- Torso swinging.
Progressions and regressions
Regress to lighter band. To progress, increase tension.
Programming notes
Tricep accessory. 3 sets of 10-15 reps, twice a week.
