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Resistance Band Tricep Kickbacks

The resistance band tricep kickbacks exercise is all about the “squeeze” or contraction at the top part of the movement. Mind you, the entire movement is important but the squeeze in the fully extended position is the biggest benefit to this resistance band exercise. There are 3 heads to the triceps and this exercise will target all three heads for maximum development potential.

For those of you who have poor muscle development for the backs of your upper arms, this is a great exercise to help tone that area.  

I use the GoFit resistance band system. I highly recommend these resistance tubes since they are super versatile which will allow you to perform a wide range of exercises and can fit in most doorways.

Ready position

Start position

Contracted position

Position for the resistance band tricep kickbacks exercise

Place the resistance band anchor near the top of the doorway (right above the top door hinge). The handles should be a few feet apart allowing you to step in between them to grab with each hand. Step forward (from the ready position) and grab each of the handles with both hands. Take a few steps back until you feel some tension in the resistance bands. Take a small step backwards and bend at the waist until your upper body is almost parallel to the floor. Pull your upper arms upwards and bend at the elbow. Your upper arms should be just above your upper body and positioned in the same angle. Your back should be straight and your head level. Pick a spot on the wall and stare at it for the duration of the movement.   

Your palms should be facing the wall behind you.

How to perform the resistance band tricep kickbacks exercise

While holding onto the handles, slowly extend your arms upwards until they are in a fully extended position. Your upper arms should be stationary and only allowing the lower part of your arm to extend. Think of your arm as a hinge.

Once your arms reach full extension, pause and really squeeze the backs of your arms (triceps). Slowly lower your arms back to the start position and repeat for the desired amount of repetitions. Once you’ve completed the exercise, stand back up and walk the resistance bands back to the door (do NOT release them while you are in the exercise position!).


Breathe in as you pull you extend your arms upwards and breathe out as you return them back to the start position.   

Important points

·         Retract your shoulder blades back and puff your chest outwards. Keep your shoulders in this position for the duration of the movement and don’t allow them to move forward.

·         Keep your upper arms stationary. Only allow the lower part of your arm to move (like a hinge). If you find you are having a hard time performing the exercise, use a lighter band or no weight at all (until you get used to the movement)

·         Don’t look down since this will cause you to round your back and affect your posture. This exercise is all about correct form and posture.

Video for the resistance band tricep kickbacks exercise

Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.

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