Resistance Band Single Arm Tricep Kickback

The Resistance Band Single Arm Tricep Kickback works the Triceps of one arm at a time. Training each arm on its own improves isolation and limb control and engages the Core as you hold the bent-over position.

Muscles Worked: Triceps (Triceps Brachii) · also Rear Shoulders (Posterior Deltoids), Core (Stabilizing)
Equipment: Door anchor, Resistance band(s), 1 ankle strap

Man bent forward facing a waist-high anchor, free hand on his knee, holding an ankle strap below his chest, then pushing it back to his hip. — Start And Finish Positions

Set Up

Anchor:: Secure the band(s) with the door anchor at waist height.
Bands:: Clip both ends of the band(s) to one closed ankle strap. Grip the loop with your working hand, fingers inside the loop and thumb outside.
Body Position:: Face the door and bend forward at the waist until your back is almost parallel to the floor. Hold your working upper arm parallel to the floor, elbow tight to your side and hand just below your chest. Rest your free hand on your knee.

Movement

Push your hand back until it is by your hip and your arm is straight. Bend your elbow under control to return your hand below your chest.

Points To Remember

Keep your upper arm parallel to the floor and your elbow tight to your body throughout the movement.

Questions About The Single Arm Tricep Kickback

What muscles does the Resistance Band Single Arm Tricep Kickback work?

The Resistance Band Single Arm Tricep Kickback works the Triceps of the working arm, with the Rear Shoulder holding the upper arm in place and the Core stabilizing.

What is the most common mistake in the Single Arm Tricep Kickback?

The most common mistake in the Resistance Band Single Arm Tricep Kickback is letting the upper arm drop. Keep it parallel to the floor so only the forearm moves.