Band Bent Over One Arm Neutral Grip Kickback

Muscles worked

Setup

1. Anchor the resistance band at waist height or step on one end with the foot opposite to the working arm.
2. Hinge at the hips until your torso is nearly parallel to the floor, keeping your back flat and core engaged.
3. Grasp the band with a neutral grip (palm facing your body) and pull your elbow up until your upper arm is flush with your torso.
4. Stagger your stance for better balance, placing the non-working hand on your thigh for support.

How to do it

1. Exhale and extend your arm backward by straightening the elbow until the arm is fully locked out and parallel to the floor.
2. Squeeze the triceps hard at the peak of the movement for a one-second count.
3. Inhale and slowly return the hand toward your shoulder, keeping the elbow pinned in place and moving only the forearm.
4. Maintain a controlled 2-1-2 tempo (2 seconds out, 1 second squeeze, 2 seconds back).

Form checklist

• Keep your upper arm stationary and pinned to your side throughout the set.
• Maintain a flat, neutral spine—avoid rounding your lower back.
• Ensure the movement comes only from the elbow joint, not the shoulder.
• Keep your wrist straight and firm to avoid losing tension in the triceps.

Pro tips

• Focus on the 'peak contraction' at the top of the movement where the band tension is at its maximum.
• Slightly rotate your pinky toward the ceiling at full extension to further engage the long head of the triceps.
• Keep your neck in a neutral position by looking at a spot on the floor about 3 feet in front of you.

Make it harder

• Increase the resistance by choking up on the band or using a thicker resistance level.
• Add a 3-second isometric hold at the point of full extension on every repetition.

Frequently asked

What muscles does the band bent over one arm neutral grip kickback work?

The band bent over one arm neutral grip kickback primarily targets the triceps, and also works the deltoids, forearms, lats, and rhomboids as secondary muscles.

What equipment do you need for the band bent over one arm neutral grip kickback?

The band bent over one arm neutral grip kickback uses resistance band.

Is the band bent over one arm neutral grip kickback good for beginners?

Yes. The band bent over one arm neutral grip kickback is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Dumbbell BurpeeIntermediate · deltoids, glutes, hamstrings, pectorals, quadriceps, and triceps
• Push-Up With TwistIntermediate · deltoids, pectorals, and triceps
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius