About this exercise
A unilateral triceps exercise performed in a bent-over position using a resistance band. The kickback isolates the triceps through full extension and places peak tension on the long head with the elbow positioned behind the hip.
Band Bent-Over One-Arm Kickback
Step by step instructions, muscle activation and variants for the Band Bent-Over One-Arm Kickback.
EasyTriceps
How to Perform
- Stand with one foot on the center of the resistance band and hinge forward at the hips
- Hold the band in the same-side hand with a neutral grip and pin your upper arm close to your torso
- Press your elbow back and extend your forearm fully behind you
- Squeeze the triceps hard at full extension
- Slowly bend the elbow to return to the starting position under control
- Keep your upper arm stationary throughout and your back flat
- Complete all reps on one side before switching
Muscle Activation
Primary
Triceps
Secondary
CoreLower back
Common Mistakes
Common mistakes content is coming soon.
About the Band Bent-Over One-Arm Kickback
The Band Bent-Over One-Arm Kickback is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.