Exercise guide
Band Triceps Kickback
- Beginner
- Isolation
- Rep-based
- Back
- Upper arms
The band triceps kickback provides constant tension throughout the range of motion, specifically targeting the long and lateral heads of the triceps for improved arm definition. This isolation movement is excellent for building mind-muscle connection and finishing off the triceps after compound lifts.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Anchor the resistance band to a sturdy post at waist height, or step on the center of the band with one foot.
- Hinge forward at the hips with a flat back until your torso is at a 45-degree angle or parallel to the floor.
- Grip the band handles and pull your elbows up to your ribcage so your upper arms are parallel to your torso.
How to do it
- Exhale and extend your arms backward by straightening your elbows until your arms are fully locked out.
- Squeeze your triceps forcefully at the peak of the movement for a one-second count.
- Inhale and slowly return your hands to the starting position, stopping when your forearms are perpendicular to the floor.
- Maintain a controlled 2-1-2 tempo (2 seconds back, 1 second squeeze, 2 seconds forward).
Form checklist
- Keep your elbows pinned to your sides and stationary throughout the movement.
- Maintain a neutral spine and avoid rounding your lower back.
- Ensure your shoulders do not shrug or move forward as you extend.
- Keep your wrists straight and firm throughout the rep.
Pro tips
- To maximize the contraction of the long head, slightly rotate your pinkies toward the ceiling at the top of the movement.
- Focus on keeping the tension on the band even at the bottom of the rep; do not let the band go slack.
Make it harder
- Add a 3-second isometric hold at the point of full extension.
- Increase the resistance by stepping further away from the anchor point or using a heavier band.
Frequently asked
- What muscles does the band triceps kickback work?
- The band triceps kickback primarily targets the triceps, and also works the erector spinae, glutes, and hamstrings as secondary muscles.
- What equipment do you need for the band triceps kickback?
- The band triceps kickback uses resistance band.
- Is the band triceps kickback good for beginners?
- Yes. The band triceps kickback is a beginner-friendly movement and a strong foundation to build on.