Resistance Band Anchored Tricep Kickbacks Easy How To Guide

Resistance Band Anchored Tricep Kickbacks are a quality movement to work your Triceps. You can think that it must not be straightforward to train your Triceps, not at a gym. Surprisingly, for this quick isolation push exercise, you only will need a resistance band and door anchor. Kickbacks are a great way to work your Triceps.

Resistance Band Anchored Tricep Kickbacks Summary

  • Primary Muscles Worked: Triceps Brachii
  • Other Muscles (Secondary) Worked: None
  • Equipment: Resistance Band and Door Anchor
  • Mechanics Type: Isolation
  • Force: Push
  • Utility: Auxiliary

Resistance Band Anchored Tricep Kickbacks Procedure

  • Attach the resistance bands to an anchor point no higher than waist level, you can use a lower anchor point, and this can be a good way to mix up your tricep extensions.
  • Grab the band handles with both hands while facing the anchor point.
  • Next lean forward and bring the bands up toward your chest with your palms facing away if you have handles or towards each other is you are holding directly onto the band.
  • Alternatively, you can do these one arm at a time as you see in the image, or you can do both arms at the same time.
  • Before you push your arms back. You want to ensure that the bands are tight. If they aren’t, step back a little from the anchor point.
  • Now push the band back by extending your arms. You should only be moving at your elbows to properly isolate your triceps.
  • Once you are at full extension flex your triceps for a moment.
  • Finally, return back to the starting position by bending again only at your elbow.
  • Repeat for 8-12 reps and if you only did one arm, switch arms and do it again.

Woman Performing resistance band anchored tricep kickbacks with MuscleMagFitness Logo in the background.

Utilized Muscles

Target (Agonist)

  • Triceps Brachii


  • None

Dynamic Stabilizers

  • None


  • Deltoid – Posterior
  • Latissimus Dorsi
  • Obliques
  • Pectoralis Major – Clavicular
  • Pectoralis Minor
  • Rectus Abdominis
  • Serratus Anterior
  • Teres Major
  • Wrist Extensors

Antagonist Stabilizers

  • None
Skeletal muscle systems for a muscular woman, with muscles highlighted in red that are use during resistance band anchored tricep kickbacks.

Tips for Better Results and Proper From

For you to attain the right benefits, abide by these easy tips. Likewise, if you would like to reduce the likelihood of injuries, adhere to these tips.

  • Lock Your Upper Arm in Place. You want to ensure that the only movement is from your elbow.
  • Make sure The Resistance Bands Are Strained. Before beginning, the workout make certain the resistance bands are not loose.
  • Use Multiple Bands To Help to Increase The Challenge. If you find yourself easily doing 12 or more reps every set, then you need to increase the resistance. You can either do this by elongating the band further at the outset of the exercise or by attaching more bands. The recommended method is to add some more bands since it is readily repeatable to have a similar resistance on every workout.
  • Make Use Of A Mirror To Check Your Form. You may well think you are a little vain looking in a mirror while you are doing exercises, but you are not adoring yourself, you are insuring your technique is strong.

Frequent Mistakes You Want to Be Sure To Avoid

You ought to keep away from these regular mistakes to support solid form and improved fitness. Also

  • Don’t allow your upper arm to swing.
  • Don’t Allow Yourself To Cheat. In nearly all cases, cheating is utilizing momentum instead of the strength of your agonist (target) muscle tissue. From time to time, a little bit cheating on your last rep can be beneficial to overload your muscle, although not for more than a small number of reps.
  • Stop Yourself From Using Too Little or Too Much Resistance. Not enough, and you will not be adequately fatiguing your target muscle, excessive, and you’ll probably cheat. Make certain you can do between 8-12 reps with proper form.

Recap Of Resistance Band Anchored Tricep Kickbacks

You should certainly immediately have the capability of executing resistance band anchored tricep kickbacks optimally. Your following stage is to perform resistance band anchored tricep kickbacks as an aspect of a frequent strength training program.

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