Exercise guide
Band Triceps Neutral Grip Kickback
- Beginner
- Isolation
- Rep-based
- Arms
This isolation exercise targets all three heads of the triceps with a focus on the peak contraction. Using a resistance band provides increasing tension as the arm extends, maximizing muscle fiber recruitment at the shortest point of the muscle.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Primary
Equipment
Setup
- Anchor the resistance band to a sturdy post at waist height.
- Grasp the band with a neutral grip (palms facing each other) and step back until there is slight tension.
- Hinge forward at the hips 30 to 45 degrees, keeping your back flat and core engaged.
- Pull your elbows up and pin them tightly against your ribcage so your upper arms are parallel to the floor.
How to do it
- Exhale and extend your arms fully behind you by straightening your elbows, keeping the upper arms perfectly still.
- Squeeze your triceps forcefully at the top of the movement for a one-second count.
- Inhale and slowly return your hands toward your shoulders, stopping when your forearms are perpendicular to the floor.
- Maintain a controlled 2-1-1-1 tempo (2 seconds to return, 1 second pause at the start, 1 second to extend, 1 second squeeze).
Form checklist
- Keep elbows glued to your sides; do not let them drop or flare out.
- Maintain a neutral spine and avoid rounding your shoulders.
- Ensure the movement only occurs at the elbow joint; avoid swinging the upper arms.
- Keep wrists straight and firm throughout the entire range of motion.
Pro tips
- Think about pushing your pinky fingers toward the ceiling at the top of the rep to intensify the contraction.
- If the band loses tension at the bottom, step further back or choke up on the band to ensure constant resistance.
Make it harder
- Add a 3-second isometric hold at the point of full extension.
- Perform the exercise unilaterally (one arm at a time) to increase core stability demands and focus on the mind-muscle connection.
Frequently asked
- What muscles does the band triceps neutral grip kickback work?
- The band triceps neutral grip kickback primarily targets the triceps.
- What equipment do you need for the band triceps neutral grip kickback?
- The band triceps neutral grip kickback uses resistance band.
- Is the band triceps neutral grip kickback good for beginners?
- Yes. The band triceps neutral grip kickback is a beginner-friendly movement and a strong foundation to build on.