Are you tired of struggling to tone your tricep muscles with traditional arm exercises? Do you find it challenging to maintain correct form with heavy dumbbells? Many others share this struggle, but fortunately, there is a simple solution: resistance band tricep kickbacks. Using a resistance band during this exercise helps isolate and target the tricep muscles without the risk of injury from heavy weights. In this post, we will show you how to properly perform resistance band tricep kickbacks to achieve toned and defined triceps.
Resistance Band Tricep Kickbacks Summary
- Primary Muscles: Triceps Brachii
- Secondary Muscles: None
- Equipment: Resistance Band
- Mechanics Type: Isolation
- Force: Push
- Utility: Auxiliary
Resistance Band Tricep Kickbacks Instructions
- Setup for tricep kickbacks by holding the resistance band handles in both hands and placing the center of the band on the floor. Next step on the band with one foot.
- Then step back with the other foot and bend forward at your waist and with your front leg.
- Now bring your upper arm up to be parallel with the deck ensuring your arm is bent. At this point the band should be tight if it is not, adjust the band until it is tight.
- Next, execute the tricep extension by pulling your arm straight without moving your upper arm.
- Then slowly lower your arm to hinge back to the starting pop.
- Repeat these upright rows for 8-12 reps.
Video Tutorial
Resistance Band Tricep Kickbacks Muscles
Target (Agonist)
- Triceps Brachii
Synergists
- None
Dynamic Stabilizers
- None
Stabilizers
- Deltoid – Posterior
- Extensor Carpi Ulnaris
- Flexor Carpi Ulnaris
- Latissimus Dorsi
- Rhomboids
- Trapezius – Lower
- Trapezius – Middle
Antagonist Stabilizers
- None
Benefits of Resistance Band Tricep Kickbacks
The Resistance Band Tricep Kickback is an effective exercise for strengthening the triceps brachii muscle. This exercise utilizes a resistance band, which provides constant tension throughout the exercise, helping to build and shape the triceps muscle. The resistance band also provides a greater range of motion than traditional weights, allowing the user to target all three heads of the triceps brachii muscle. Additionally, the resistance band allows for increased safety during the exercise as it prevents excessive stress on the elbow joint and shoulder. Furthermore, the Resistance Band Tricep Kickback can be performed anywhere and requires minimal equipment, making it a great choice for those who do not have access to a gym.
Tips for Performing Resistance Band Tricep Kickbacks
In order for you to attain the optimal gains, use these simple and easy tips. Also, if you would like to avoid injuries, stick with these tips.
- Use Multiple Bands To Multiply The Workout. When you are easily performing 12 or more reps every exercise, then you should add to the level of resistance. You can either do this by stretching the band further at the start of the action or by attaching more bands. The preferred method is to add some more bands due to the fact it is easily repeatable to get a similar resistance on every workout.
- Concentrate On How You Breath. With this and most exercise movements respiration is critical. You ought to be breathing out during the target muscle flexing and breathing in when your target muscles are extending.
- Slow Every Repetition Down For Improved Strength Gains. When you increase the time under tension you are working your muscles longer and they will respond by developing stronger muscles. You can accomplish this without raising the weight by doing slow reps roughly 4 – 6 seconds constriction and pause then 4 – 6 seconds extending.
Benefits and Tips Video
Frequent Mistakes To Avoid
You have to refrain from these typical mistakes to support ideal form and reaching your goals. Llikewise
- Don’t relax your stomach. Tightening your core protects your back by maintaining your internal pressure.
- Stop Cheating. Most of the time, cheating is utilizing momentum rather than the strain of your target muscle tissue. Occasionally, some cheating on your last rep can be great to overload your muscle, although not for more than 1 or 2 reps.
- Don’t use To Little or Too Much Resistance. Not enough, and you will not be sufficiently employing your primary muscle, too much, and you’ll likely need to cheat. Ensure you can accomplish between 8-12 reps with proper form.
Find More Resistance Band Exercises Here
Variations and Complementary Exercises
While Resistance Band Tricep Kickbacks are a great way to target the triceps muscles, there are several variations and complementary exercises that can also be done to target the same muscles. Below is a list of other exercises that work similar muscle groups as Resistance Band Tricep Kickbacks.
Resistance Band Push Downs
Resistance Band Push Downs are an excellent complementary exercise for Resistance Band Tricep Kickbacks. They both target the triceps muscles and involve pushing or pulling movements, but with the Resistance Band Push Downs the focus is on pushing the band down and away from your body, as opposed to pulling it back. This exercise is also great for working on grip strength, as you must keep a tight hold of the band as you push it down. Resistance Band Push Downs can also be used as an alternative exercise to Resistance Band Tricep Kickbacks when looking to vary your workout routine.
Resistance Band Overhead Triceps Extensions
Resistance Band Overhead Triceps Extensions is an excellent complementary exercise to Resistance Band Tricep Kickbacks. This exercise helps to further target the triceps and can be done with either a single or double band. To perform the exercise, stand with feet shoulder width apart and hold the band with both hands above your head and slightly behind your neck. Keeping your elbows tucked close to your head, slowly extend your arms and push the band up towards the ceiling. Once you have reached full extension, slowly return to the starting position and repeat. This exercise is great for building strength in the triceps, while also providing a good stretch, making it a great alternative to Resistance Band Tricep Kickbacks.
Resistance Band Anchored Tricep Kickbacks
Resistance Band Anchored Tricep Kickbacks are a great complementary or alternative exercise to Resistance Band Tricep Kickbacks. This exercise works the triceps while engaging the core and shoulder muscles. The resistance band is anchored to an anchor point such as a door or wall. You then stand facing the anchor point and hold the band with both hands behind your back. Keeping your upper arms close to your body, extend your elbows and move your hands towards the anchor point. The resistance from the band helps to build strength in the triceps. This exercise is a great way to target the triceps without straining the lower back.
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Close Grip Push Up
Close Grip Push Ups are a great complementary or alternative exercise to Resistance Band Tricep Kickbacks. Close Grip Push Ups target the same muscles used in Resistance Band Tricep Kickbacks and are a great way to add variety to your workout routine. This exercise requires you to place your hands close together as you lower your body towards the floor, engaging your triceps, shoulders, and chest. With each repetition, you will be working to build strength and endurance in your triceps, making this a great alternative or complementary exercise to Resistance Band Tricep Kickbacks.
Close Grip Push Up On Knees
The Close Grip Push Up On Knees is a great complementary or alternative exercise to Resistance Band Tricep Kickbacks. It is an effective way to target and strengthen the triceps while still getting a full body workout. This exercise requires you to get into a push-up position on your knees, with your hands placed slightly closer than shoulder width apart. Keeping your core tight and your back straight, slowly lower your body towards the ground and push back up. This exercise can be modified to make it easier or harder depending on your fitness level, making it an excellent choice for all levels of fitness.
Resistance Band Chest Press
Resistance Band Chest Press is a great complementary or alternative exercise to Resistance Band Tricep Kickbacks. It works the chest, shoulders and triceps with a full range of motion. It can be done while standing or sitting, and with the added resistance of the band, the exercise is more challenging than traditional push-ups. When performing the Chest Press, the band should be held at shoulder height and extended away from the body as you lower and press the arms up. This exercise helps build strength, stability, and muscular endurance in the chest, shoulders, and triceps.
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Opposing Complementary Exercises
To get the most benefit from Resistance Band Tricep Kickbacks, it is important to include exercises that target opposing muscle groups. By engaging muscles on both sides of the joint, you will be able to achieve a better overall result. The following exercises will help you to do just that.
Resistance Band One Arm Bicep Curls
Resistance Band One Arm Bicep Curls are an excellent exercise for strengthening the biceps and making them more defined. This exercise works by anchoring the band to a secure point and then using the opposite arm to curl the band up towards the shoulder. When performing Resistance Band One Arm Bicep Curls, it is important to keep the elbow tucked in close to the body. Resistance Band Tricep Kickbacks are a great complementary exercise to Resistance Band One Arm Bicep Curls because they work the opposing muscle group, the triceps. This exercise works by anchoring the band to a secure point and then using the opposite arm to kickback the band while keeping the elbow tucked in close to the body. Both of these exercises can be performed together to provide a full arm workout that will help build strength and definition.
Resistance Band Hammer Curls
Resistance Band Hammer Curls and Resistance Band Tricep Kickbacks complement each other perfectly as they work opposing muscle groups. Resistance Band Hammer Curls work your biceps, while Resistance Band Tricep Kickbacks target the triceps. When done together, these two exercises are a great way to get a full arm workout. Resistance Band Hammer Curls require you to hold the band with an underhand grip and curl your arms up toward your shoulders, while Resistance Band Tricep Kickbacks require you to hold the band behind your back and extend your arms straight out behind you. Both exercises can be performed at any level of intensity, making them perfect for both beginners and advanced fitness levels.
Resistance Band Reverse Grip Curls
Resistance Band Reverse Grip Curls are a great exercise to complement Resistance Band Tricep Kickbacks. By working the opposing muscle group, the biceps, you can create balance in your upper body strength and overall fitness. This exercise is done by gripping a resistance band with an overhand grip, while standing with feet shoulder-width apart. Then, slowly curl your arms towards your shoulder, keeping your elbows close to your sides. Reverse Grip Curls target the biceps, which is the opposing muscle group of the triceps used in Tricep Kickbacks. Incorporating both exercises into your workout routine can give you a balanced upper body and improved overall fitness.
Get Fit with Resistance Band Tricep Kickbacks!
Resistance band tricep kickbacks are a great way to target and tone your triceps without going to the gym. Using a resistance band allows you to add variety to your workouts and gives you the ability to work out anywhere. When performing tricep kickbacks, it’s important to use the proper form and focus on engaging your triceps for maximum benefit. Incorporate resistance band tricep kickbacks into your workout routine and you’ll be on your way to stronger, more toned arms in no time!
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Arms Resistance Band Exercises
