How to do the Band Triceps Kickback
Primary: Triceps · also works Rear Delts. Also called: resistance band kickback.
Step by step
- 1
Stand on the middle of the band, hinge forward at the hips with a flat back and hold an end in each hand.
- 2
Bring your elbows up beside your torso so the upper arms are parallel to the floor.
- 3
Straighten the elbows, pushing the hands back and up until the arms are fully extended.
- 4
Squeeze the triceps at the top, then bend the elbows to return without lowering the upper arms.
- 5
Keep the back flat and the neck neutral for the whole set.
Coaching cues
- Upper arms stay high and still
- Full lockout on every rep
- Hinge from the hips, not the back
Common mistakes
- Letting the elbows drop as you extend
- Rounding the back
- Using momentum from the shoulders
Sets, reps and where it fits
Muscle
3–4 × 12–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 12–15
rest 45–60 s
Band Triceps Kickback alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Band Triceps Kickback work?
Primary: Triceps. Secondary: Triceps, Rear Delts
How many sets and reps of Band Triceps Kickback should I do?
For muscle: 3–4 sets of 12–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Band Triceps Kickback?
Same movement pattern, different equipment: Dumbbell Kickback, Band Triceps Extension, Bodyweight Triceps Extension, Rope Pushdown, Kettlebell Triceps Extension, Overhead Triceps Extension.
Is the Band Triceps Kickback good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.