Tricep Kickbacks with Resistance Bands
Upper Body Resistance Band Video Series
This tricep kickbacks exercise is the fourth in the upper body
resistance band exercise series.
Similar to the tricep curl, the kickback focuses on strengthening
the tricep muscle.
This exercise is a single joint move, meaning you will only be moving
at the elbow joint and no other.
It is a very focused movement in which just the lower part of the arm
will be in motion. This isolated movement is what targets the tricep
The triceps are located at the back of the upper arm with the biceps as
the opposing muscle on the front of the upper arm.
The triceps are so named because of the three muscle heads that make up
this group. The three heads are the lateral, long head and medial head.
While the kickback only uses the triceps as the mover muscle, there are
some stabilizers involved. These include the rear shoulders, trapezius
muscles, latissimus dorsi and the rhomboids.
Exercise #4 - Tricep Kickbacks w/ Resistance Band
While the instructions below are for using a resistance band, you can
also use dumbbell weights.
Stand on the band with feet about shoulder width apart keeping your
knees slightly bent.
- Bend over at the hip with your shoulders back and chest
- Bring your elbows up to about back level keeping your arms
close to your side. Your elbows should be behind you and pointed up
towards the ceiling.
- Now kickback with your arms straightening the elbow. You
want to keep the shoulders stationary and let the lower arm do the
- Repeat this for 10 - 20 repetitions. Try to work up to 3
sets of at least 15.
Tips: Keep your back straight while doing this exercise. Don't let it
round. Kickback your arms as far as you can and try to straighten the
Watch the video below to ensure you are doing the this move
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seeing the full video (or it's not displaying at all), click
to view the tricep kickbacks on youtube
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