Band Tricep Kickback
The band triceps kickback is a single-arm elbow extension against a resistance band, performed with the torso hinged forwards and the upper arm held still beside the body. It works the triceps, mainly the lateral and medial heads, with the band heaviest at full lockout, and suits home training and light, high-rep arm work.
Also called: Resistance Band Kickback, Banded Triceps Kickback, Bent-Over Band Triceps Extension · Equipment: band · Pattern: isolation
Step by step
- Fix the band to a solid anchor at about knee height and check it for nicks or wear.
- Face the anchor holding the band in one hand. Step back into a split stance with the opposite leg forwards, and rest your free hand on your front thigh.
- Hinge at the hips with a flat back until your torso is tilted forwards about 45–60°.
- Draw your working elbow back until your upper arm sits alongside your torso, with the elbow bent to 90°. Keep the upper arm fixed there for the whole set.
- Straighten your elbow, moving only the forearm, until your arm is fully straight behind you.
- Hold the lockout for one second, where the band tension is highest.
- Take two seconds to bend your elbow back to 90°, keeping tension in the band.
- After the last rep, stand up, let the band go slack and switch arms.
- Upper arm fixed beside your torso
- Only the forearm moves
- Squeeze the lockout for a second
- Flat back, hinge from the hips
- Two seconds back to 90°
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Triceps brachii: lateral head | Prime mover | C |
| Triceps brachii: medial head | Prime mover | C |
| Triceps brachii: long head | Secondary | B |
| Posterior deltoid | Stabiliser | D |
| Forearm flexors | Stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Upper arm swinging
Fix: Keep your upper arm fixed beside your torso so only the forearm moves.
Finishing short of lockout
Fix: Straighten the elbow fully and hold the lockout for one second.
Rounding the back
Fix: Hinge from your hips with a flat back and rest your free hand on your thigh.
Letting the band snap the arm forwards
Fix: Take two seconds to bend the elbow back to 90° under tension.
Standing too close to the anchor
Fix: Step back until the band is taut with your elbow at 90°.
What the research says
Rehab & prehabGeneral fitnessEndurance
- Muscle length — A trial comparing overhead triceps extensions with arms-at-side extensions found about 1.5 times the triceps growth overhead, driven by the long head. The kickback keeps the shoulder behind the body, so the long head works at a short length. There is no direct research on the band kickback.
- Load and effort — Research finds growth is similar across a wide range of loads when sets are taken close to failure, although very light loads (around 20% of maximum) have produced less growth. Band tension is hard to measure, so many lifters gauge effort by reps left in reserve, an estimate that tends to under-count.
- Rep ranges — Band kickbacks are commonly used for higher-rep sets, often 12–25 reps, moving to a thicker band or stepping further back once the top of the range comes easily.
- Volume — Research links more weekly sets for a muscle to more growth, with diminishing returns. Around 10 or more hard sets a week has been associated with more growth than fewer than 5.
- Placement — Many lifters use the band kickback as a late-session arm finisher or as a travel option alongside an overhead triceps exercise.
Swap it mid-workout
With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.
Log the band tricep kickback in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.