Exercise guide
Band Bent Over One Arm Kickback
- Beginner
- Isolation
- Rep-based
- Back
- Lower arms
- Shoulders
- Upper arms
- Waist
This unilateral isolation exercise targets the triceps, providing constant tension that peaks at the point of maximum contraction to improve muscle definition and lockout strength.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Equipment
Setup
- Step on one end of the resistance band with the foot opposite your working arm, or anchor it to a low point.
- Hinge forward at the hips until your torso is nearly parallel to the floor, maintaining a flat back and soft knees.
- Grip the band with your working hand and pull your elbow up until your upper arm is tucked against your side and parallel to the floor.
- Place your non-working hand on your thigh or a stable surface for balance.
How to do it
- Exhale and extend your arm fully by straightening your elbow, keeping your upper arm perfectly still throughout the movement.
- Squeeze your triceps forcefully at the top of the movement where the band tension is highest.
- Inhale and slowly return your hand to the starting position, resisting the pull of the band to maintain a controlled 2-second eccentric phase.
- Complete the desired number of repetitions on one side before switching to the other.
Form checklist
- Keep your elbow pinned to your ribcage; do not let it drop toward the floor.
- Maintain a neutral spine and engaged core to prevent rounding your back.
- Ensure the movement only occurs at the elbow joint; avoid swinging the shoulder.
- Achieve full elbow extension to maximize muscle fiber recruitment.
Pro tips
- Focus on the 'peak contraction' by holding the extension for one second to fight the band's maximum resistance.
- Rotate your palm toward the ceiling at the end of the extension to further engage the lateral head of the triceps.
- Keep your neck neutral by looking at a spot on the floor about three feet in front of you.
Make it harder
- Increase the resistance by choking up on the band to shorten its length.
- Incorporate a 3-second isometric hold at the top of every repetition to increase time under tension.
Frequently asked
- What muscles does the band bent over one arm kickback work?
- The band bent over one arm kickback primarily targets the biceps, lats, rhomboids, and trapezius, and also works the erector spinae, glutes, hamstrings, and obliques as secondary muscles.
- What equipment do you need for the band bent over one arm kickback?
- The band bent over one arm kickback uses resistance band.
- Is the band bent over one arm kickback good for beginners?
- Yes. The band bent over one arm kickback is a beginner-friendly movement and a strong foundation to build on.