Arms · Bodyweight
Triceps Extension Stepback
How to do the triceps extension stepback, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Compound
How to do it
Stand with your elbows bent and hands near your shoulders. As you step one foot back into a light lunge, drive both arms straight back and extend through your triceps, then return the foot and bend the arms in one rhythm. Alternate the stepping leg each rep at a brisk, athletic pace.
- 1Triceps squeezing as you straighten your arms behind you
- 2Glute and quad of the front leg loading as you step back
- 3A steady, athletic rhythm linking the step and the arm drive
Common mistakes
- Letting your elbows flare wide instead of driving straight back
- Crashing the back foot down instead of stepping with control
- Hunching your shoulders up as you extend
Muscles worked
The triceps extension stepback mainly works the triceps, with the quads, glutes, hamstrings, calves, rear delts, and hip flexors assisting.
- TricepsPrimary
- QuadsSupport
- GlutesSupport
- HamstringsSupport
- CalvesSupport
- Rear DeltsSupport
- Hip FlexorsSupport
- ForearmsMinor
- LatsMinor
- Lower BackMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the triceps extension stepback 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.