Uploaded May 2019 | Updated September 2026, 2 weeks ago
Here’s how to do triceps kickbacks with resistance bands and get the most out of the movement to build bigger triceps.
• Choose the level of resistance band you want to use – and choose one with or without handles.
• Secure the band safely under one or two feet, and then bend over at the waist into the starting position.
• Raise your elbow above waist height for the start position, and then ‘kickback’ the band behind you to work the outer head and long head of the triceps.
You can use a hammer grip, an overhand grip, or even a reverse/underhand grip to execute the kickback.
You can either ‘kick’ straight back behind you or as an advanced motion you can ‘kick’ back but a little out the side away from the body as well, which alters the contractile forces (not for better or worse, just differently)
As I have mentioned many times before about this particular exercise, resistance bands or cables are actually favored over using DB’s for the triceps kickbacks because DB’s offer little stretch resistance in the eccentric phase because of the more horizontal plane of gravitational forces. This negates the effectiveness of the DB for kickbacks because it offer little pre-stretch and minimal constant tension, because of the lack of forces in the eccentric phase
By using resistance bands or cables instead, you turn a relatively poor exercise into a very effective one.
CHECK OUT SOME OF MY MOST POPULAR WORKOUT PROGRAMS BELOW:
The Flexible Fitness Workout Program – scottabelfitness.com/flexfit
The Hardgainer Solution – scottabelfitness.com/hardgainer-solution-complete-course
The Busy Woman's Workout At Home Program Course – http://busywoman.fitness/
5-Day MET Training – scottabelfitness.com/workouts/5-day-met-training
6-Day Hybrid – scottabelfitness.com/workouts/6-day-met-hybrid-training
Great Glutes – scottabelfitness.com/greatglutes
The Ultimate Figure Program – udemy.com/women-workout-and-training-ultimate-figure-to-lose-fat-tone
Whole Body Hypertrophy – scottabelfitness.com/workouts/whole-body-hypertrophy
Here’s how to do triceps kickbacks with resistance bands and get the most out of the movement to build bigger triceps.
• Choose the level of resistance band you want to use – and choose one with or without handles.
• Secure the band safely under one or two feet, and then bend over at the waist into the starting position.
• Raise your elbow above waist height for the start position, and then ‘kickback’ the band behind you to work the outer head and long head of the triceps.
You can use a hammer grip, an overhand grip, or even a reverse/underhand grip to execute the kickback.
You can either ‘kick’ straight back behind you or as an advanced motion you can ‘kick’ back but a little out the side away from the body as well, which alters the contractile forces (not for better or worse, just differently)
As I have mentioned many times before about this particular exercise, resistance bands or cables are actually favored over using DB’s for the triceps kickbacks because DB’s offer little stretch resistance in the eccentric phase because of the more horizontal plane of gravitational forces. This negates the effectiveness of the DB for kickbacks because it offer little pre-stretch and minimal constant tension, because of the lack of forces in the eccentric phase
By using resistance bands or cables instead, you turn a relatively poor exercise into a very effective one.
CHECK OUT SOME OF MY MOST POPULAR WORKOUT PROGRAMS BELOW:
The Flexible Fitness Workout Program – scottabelfitness.com/flexfit
The Hardgainer Solution – scottabelfitness.com/hardgainer-solution-complete-course
The Busy Woman's Workout At Home Program Course – http://busywoman.fitness/
5-Day MET Training – scottabelfitness.com/workouts/5-day-met-training
6-Day Hybrid – scottabelfitness.com/workouts/6-day-met-hybrid-training
Great Glutes – scottabelfitness.com/greatglutes
The Ultimate Figure Program – udemy.com/women-workout-and-training-ultimate-figure-to-lose-fat-tone
Whole Body Hypertrophy – scottabelfitness.com/workouts/whole-body-hypertrophy
