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 muscle.

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.
  1. Stand on the band with feet about shoulder width apart keeping your knees slightly bent.
  2. Bend over at the hip with your shoulders back and chest pushed out.
  3. 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.
  4. Now kickback with your arms straightening the elbow. You want to keep the shoulders stationary and let the lower arm do the moving.
  5. 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 elbow.

Watch the video below to ensure you are doing the this move correctly. 


Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the tricep kickbacks on youtube.

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