Resistance Band Bent Over Single Arm Triceps Kickback
Resistance Band Bent Over Single Arm Triceps Kickback Exercise Description
The Resistance Band Bent Over Single Arm Triceps Kickback targets the triceps brachii through strict elbow extension while your torso is held in a hip hinge. A resistance band provides ascending tension as it lengthens, encouraging controlled movement near full extension and discouraging momentum. The triceps is the prime mover; scapular stabilizers (middle/lower trapezius, rhomboids) and the trunk musculature work isometrically to maintain shoulder position and a neutral spine. The single‑arm setup lets you align the upper arm close to the torso and keep the shoulder mostly still, which helps focus the work at the elbow. When performed with the upper arm stationary, neutral wrist, and steady torso, this variation emphasizes end‑range elbow extension with clear triceps engagement.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Triceps Brachii - Long Head, Triceps Brachii - Medial Head
- Stabilizing Muscles: Longissimus, Rhomboid Major, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Resistance Band
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Outer Tricep
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Female
How To Do The Resistance Band Bent Over Single Arm Triceps Kickback Exercise
‘- Stand hip‑width. Anchor the band under the same‑side foot and hold the free end in the working hand.
– Slight knee flexion. Hinge at the hips until your torso is roughly 45° to near‑parallel with the floor; keep a neutral spine and neck.
– Set the shoulder “down and back” (scapular retraction/depression); ribs stacked over pelvis.
– Position the upper arm alongside the torso (or slightly behind), elbow bent ~90°. Keep the elbow close; wrist neutral.
– Lightly brace the non‑working hand on the same‑side thigh for support without twisting the torso.
– Extend the elbow to move the band straight back until the arm is straight without hyperextending; upper arm stays still.
– Brief pause. Flex the elbow under control to return, keeping the shoulder packed and spine neutral.
– Avoid swinging the arm, shrugging, rounding the back, or letting the wrist bend.
– Switch sides. Adjust band length only to set comfortable starting tension.
Resistance Band Bent Over Single Arm Triceps Kickback Tips
‘- Stand with feet hip‑width and anchor the band securely under the same‑side foot as the working arm.
– Hinge at the hips until your torso is around 45° to near‑parallel with the floor, keeping a neutral spine and neck.
– Stack your ribs over your pelvis and set the shoulder “down and back” before starting the movement.
– Keep the upper arm alongside (or slightly behind) the torso with the elbow bent about 90° and held close to your body.
– Maintain a neutral wrist throughout; do not let it bend as you move.
– Lightly brace your non‑working hand on the same‑side thigh for support without twisting your torso.
– Extend only at the elbow to drive the band straight back, keeping the upper arm still and stopping at a straight (not hyperextended) arm.
– Briefly pause at full extension, then flex the elbow under control to return while keeping the shoulder packed and spine neutral.
– Avoid swinging the arm, shrugging, rounding your back, or using wrist movement to move the band.
– Adjust the band length only enough to create a comfortable starting tension before you begin each side.
Resistance Band Bent Over Single Arm Triceps Kickback Beginner Introduction
The Resistance Band Bent Over Single Arm Triceps Kickback is an arm exercise built around a forward-leaning position and a band anchored under the working side. The movement centers on straightening the elbow against the band’s pull, which places the main challenge on the back of the upper arm. As the band stretches, resistance gradually increases, encouraging a smooth, deliberate finish to each repetition rather than quick, momentum-driven swings.
Because the body is tipped from the hips and the working arm moves behind the torso, the upper back and core stay active to hold the shoulder area steady and support a long, aligned spine. The arm on band duty stays close to the ribs with a still upper arm, so the motion happens mostly at the elbow while the wrist remains straight. Working one side at a time also allows careful positioning and clear awareness of the triceps doing the job, especially near the end of the range where the band tension is highest.