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Band KickBacks

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  Primary Muscle Group: Back of upper arms

Muscle Groups Worked in This Exercise: Triceps brachii; medial, lateral and long heads, as well as a little mentioned muscle, the Anconeus

Preparation: Attach your band to a sturdy object at floor level. You'll just need one handle for this exercise. Your feet should be in a split stance with the band in front of you. Bend your upper body forward at about a 45 degree angle. Grasp the handle with a palm-in grip, keeping your upper arm close to your side, with your elbow bent and your hand in front of your shoulder. Place the other hand on the thigh of your leading leg for support.

Breathing: Breathe out as you extend your arm back and breathe in as you return to start position.

Execution: Slowly extend your arm behind you until your arm is straight - then pause - and return your hand back to start position.

Comments: If you have a limited range of movement in your shoulders, this is a great alternative tricep exercise.

Here are a few suggested alternative exercises:

  • Ball Band French Curl
  • Ball Band Triceps KickBack
  • Band Overhead Extension
  • Band Tricep Extension
  • Close Grip Bench Press - Barbell
  • Close Grip Dumbbell Press
  • Decline Dumbbell Close Grip
  • Dips - Machine
  • Dumbbell Lying Extension
  • Tricep Extension - Hammer Strength
  • PowerBlock Dumbbells