Suspension Triceps Kickback
Suspension Triceps Kickback Exercise Description
The Suspension Triceps Kickback is a bodyweight elbow-extension drill using a suspension trainer to target the triceps brachii while the shoulders and core provide postural stability. You’ll keep the upper arms fixed alongside the torso and move only at the elbows, emphasizing strict control rather than momentum. The unstable straps require you to maintain a neutral spine, light scapular retraction and depression, and steady wrist alignment throughout. Because the straps allow easy changes to body angle, you can keep tension on the triceps through the full range while protecting shoulder position. Expect a focused triceps contraction with secondary stabilization from the shoulder girdle and trunk as you resist sway and keep the straps taut.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Medial Head
- Assisting Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Long Head
- Stabilizing Muscles: Multifidus, Rhomboid Major, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: TRX Bands
- Exercise Patterns: Other
- Exercise Type: Strength, Suspension
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Deep Tricep
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Female
How To Do The Suspension Triceps Kickback Exercise
‘- Set the anchor overhead or at chest height. Stand facing the anchor, feet hip-width, and grasp the handles with a neutral grip (palms facing each other); straps taut.
– Brace your core, ribs stacked over pelvis, neck long. Gently draw the shoulder blades down and slightly back.
– Lean back slightly from the ankles so the straps support your body; body forms a straight line from head to heels.
– Start with upper arms alongside your torso, elbows bent about 90 degrees; wrists neutral.
– Without moving your upper arms, extend your elbows to press the handles back toward your hips until your arms are straight but not locked.
– Pause briefly with the straps still taut, feeling the triceps engage.
– Control the return by bending the elbows to the start position; keep the upper arms fixed and shoulders quiet.
– Keep elbows close to your sides, avoid shrugging, rib flare, arching the low back, or letting the straps slack.
– Adjust your body angle or strap length as needed to maintain smooth, controlled reps with neutral alignment.
Suspension Triceps Kickback Tips
‘- Stand facing the anchor with feet hip-width and a neutral grip, making sure the straps start taut.
– Stack your ribs over your pelvis and keep your neck long to maintain a neutral spine.
– Lean back from your ankles so your body forms a straight line from head to heels as the straps support you.
– Keep your upper arms fixed alongside your torso and move only at the elbows.
– Maintain neutral wrists as you extend your elbows and press the handles back toward your hips.
– Extend until your arms are straight but not locked, then pause briefly with the straps still taut.
– Control the return by bending your elbows back to about 90 degrees without letting your shoulders move.
– Keep your elbows close to your sides and avoid shrugging, rib flare, or arching your low back.
– Prevent the straps from going slack by keeping steady tension throughout each rep.
– Adjust your body angle or strap length as needed to keep reps smooth, controlled, and aligned.
Suspension Triceps Kickback Beginner Introduction
The Suspension Triceps Kickback is a bodyweight movement performed with suspension straps that highlights the back of the upper arms while the shoulders and core support a strong, steady posture. With the hands holding the handles and the body angled back, the action centers on straightening and bending at the elbows while the upper arms stay close to the torso. This creates a focused squeeze in the triceps as the straps challenge balance and control.
Because the straps hang from an anchor point, they introduce gentle instability, so the midsection, back, and shoulders work together to keep the body in a straight line and limit unwanted sway. The wrists, shoulders, and spine stay aligned as the arms move, encouraging smooth, controlled motion rather than swinging. Strap length and body position can be adjusted through small changes, helping the exercise maintain constant tension on the triceps throughout the arm path while supporting a comfortable shoulder position and an organized, plank-like body line.