Arms · Resistance Band
Band Triceps Kickback
How to do the band triceps 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
Anchor a resistance band in front of you at a low point. Hinge forward at the hips with a flat back and bend your elbows to about 90 degrees, then extend your arms straight back against the band until your triceps lock out. Return under control, keeping your upper arms still.
- 1Hinge at your hips and lock your upper arms by your sides so you feel the
- 2movement isolated in your triceps
- 3At the top of each rep, squeeze the back of your arms and pause briefly to feel the burn
- 4Constant band tension pulling against the lockout
Common mistakes
- Avoid swinging your arms or using momentum; the motion should come solely
- from your elbows
- Don't round your shoulders or let your elbows drift down toward the floor
- Avoid hyperextending your elbows; straighten them with control and stop short of locking out hard
Muscles worked
The band triceps kickback mainly works the triceps, with the forearms assisting.
- TricepsPrimary
- ForearmsSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- Front DeltsMinor
Kovo programs the band triceps 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.