Arms · Resistance Band
Band Bent Over One Arm Kickback
How to do the band bent over one arm kickback, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Step on a resistance band and hinge forward at the hips with a flat back, gripping the free end in one hand. Pin your upper arm against your side with the elbow bent, then extend your forearm straight back until your arm is locked out, and return under control.
- 1Keep your upper arm glued to your side and feel your triceps fire as you
- 2straighten the arm
- 3Squeeze your triceps hard at full extension
- 4Stay hinged with a flat back and braced core
Common mistakes
- Don't let your upper arm drop or swing to move the band
- Don't round your back as you hinge
- Don't rush the return; control the band back to the start
Muscles worked
The band bent over one arm kickback mainly works the triceps, with the lower back assisting.
- TricepsPrimary
- Lower BackSupport
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- GlutesMinor
- HamstringsMinor
- Rear DeltsMinor
Kovo programs the band bent over one arm kickback for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.