Kneeling One Arm Triceps Kickback

Exercise / Triceps


Kneeling one arm triceps kickback exercises are very effective in stimulating your triceps muscles to grow in length and size. This is a compound exercise that works the triceps, biceps and forearms. The exercise is performed with the goal of working the triceps and biceps and to strengthen and tone muscles.


How to perform the exercise


  • Anchor: Attach the anchor to the door at the top.
  • Bands: Attach each end of the band to a handle.

Body Position:

  • Kneel on the floor with your feet touching the door, facing away from it.
  • Maintain a straight back, a level head, and your buttocks on your heels.
  • Begin with your palms on either side of your head, your upper arm at a 45-degree angle with the floor, and your elbows about 12 inches apart.


  • Straighten your arm until your hand is right beside your hip.

Exercise Tips

  • Maintain a stable elbow at your side. During the movement, do not allow it to move up or down.

Exercise Benefits

One of the best workouts for targeting the back of the arms is Kneeling One-Arm Triceps Extension With Bands. Kneeling down allows you to arrange your body in the best possible alignment while also producing more tension at the start of the reps.