# Resistance Band Triceps Kickback

A band isolation exercise targeting the triceps, done one arm at a time from a hip hinge. The band pulls hardest where the arm is straight behind you.

- Beginner · Isolation
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/band-bent-over-one-arm-kickback/video/female.mp4
- HTML: https://seto.fit/exercises/resistance-band-triceps-kickback/

## Muscles worked

- Triceps: 9/10
- Rear delts: 4/10
- Lats: 3/10

## How to do the Resistance Band Triceps Kickback

1. Stand on the band, holding the handle in one hand.
2. Push your hips back and lean your torso forward, knees slightly bent.
3. Keep your upper arm close to your side, elbow bent.
4. Extend your arm straight back, squeezing the back of your upper arm.
5. Slowly return the handle, then switch arms after the set.

### Full technique — 6 steps

1. Stand on the band with the same-side foot and hold the handle in one hand.
2. Hinge at the hips until your torso is inclined forward, keeping knees slightly bent.
3. Bring your upper arm alongside your torso with the elbow bent about 90 degrees.
4. Keep the upper arm fixed and extend the elbow until the arm is straight behind you.
5. Let the handle return until the forearm hangs under the elbow again, keeping tension on the band.
6. Complete all reps on one side, then switch arms.

## Common mistakes

- Letting the elbow drift downward
- Turning it into a row
- Stopping short of full extension
- Using torso swing for momentum
- Standing up during each rep

## Form cues

- Upper arm stays fixed
- Straighten the elbow fully
- Stay hinged throughout
- Keep torso angle fixed

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 20–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s, pause 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Seated Dumbbell Triceps Kickback](https://seto.fit/exercises/seated-dumbbell-triceps-kickback/), [Bilateral Dumbbell Triceps Kickback](https://seto.fit/exercises/bilateral-dumbbell-triceps-kickback/)
- **Cable machine**: [Cable Skull Crusher](https://seto.fit/exercises/cable-skull-crusher/), [Elbows Out Triceps Pushdown](https://seto.fit/exercises/elbows-out-triceps-pushdown/)
- **Machine**: [Ski Erg Triceps Pushdown](https://seto.fit/exercises/ski-erg-triceps-pushdown/), [Ski Erg Triceps Extension](https://seto.fit/exercises/ski-erg-triceps-extension/)
- **Kettlebell**: [Kettlebell Overhead Triceps Extension](https://seto.fit/exercises/kettlebell-overhead-triceps-extension/), [Kettlebell Skull Crusher](https://seto.fit/exercises/kettlebell-skull-crusher/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Resistance Band Triceps Kickback — Beginner**
- Harder: [Dumbbell Overhead Triceps Extension](https://seto.fit/exercises/overhead-triceps-extension-dumbbell/) — Beginner
- Harder: [Barbell Skull Crusher](https://seto.fit/exercises/skull-crusher-barbell/) — Intermediate

## Quick answers

### What muscles does the Resistance Band Triceps Kickback work?

Primary: Triceps 9/10. Also works: Rear delts 4/10, Lats 3/10.

### When should I do the Resistance Band Triceps Kickback in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 7 min with rest.

### How many sets and reps of the Resistance Band Triceps Kickback?

Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Resistance Band Triceps Kickback?

Dumbbells: Seated Dumbbell Triceps Kickback, Bilateral Dumbbell Triceps Kickback. Cable machine: Cable Skull Crusher, Elbows Out Triceps Pushdown. Machine: Ski Erg Triceps Pushdown, Ski Erg Triceps Extension. Kettlebell: Kettlebell Overhead Triceps Extension, Kettlebell Skull Crusher.

### What is a harder version of the Resistance Band Triceps Kickback?

Dumbbell Overhead Triceps Extension (Beginner), Barbell Skull Crusher (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/