Standing One Arm Triceps Kickback With Bands

Exercise / Triceps


The One Arm Triceps Kickback Exercise is by far the most effective way to build a complete upper body muscle group using just one arm. It is also the most effective way to increase the size of your outer bicep and your triceps. The One Arm Triceps Kickback exercise helps you to work a single arm muscle group. This is a level 1, beginner, fitness exercise to help you build muscle mass and is easy to perform from the comfort of your living room. The exercise causes the triceps to work hard to bring the weight up and down. This is one of the best exercises to strengthen your triceps. The “one arm” workout is also great for those suffering from shoulder and elbow injuries.


How to perform the exercise


  • Anchor: Securely lock the resistance band to the door with the door anchor at waist height or slightly lower than waist.
  • Bands: If you use resistance Tube: Attach one closed ankle strap or handle to both ends of the band and grip the loop of a strap with your workout hand. Your fingers should be inside the loop, and thumb on the outside facing the fist on the floor. If you use Toning Resistance Band without handle : Grip the band in fisted grasp in your active hand, your fingers should be inside the handles, thumb on the outside facing on the floor.

Body Position:

  • Stand approximately 4 feet from the door while facing the door.
  • Bending forward from your waist, keep your back close to parallel with the floor.
  • Keeping your workout arm with your upper arm parallel with the floor, elbow tight to your side and hand right below your chest.
  • Place your non workout hand on your knee.


  • Push your hand back until it is by your hip, and your arm is straight.

Exercise Tips

  • Keep your upper arms parallel to the floor and elbows tight to your body throughout the movement, on contraction make sure your thumb faces to the floor.

Exercise Benefits

The standing one arm triceps kickback is a very simple exercise with a lot of benefits. This exercise not only helps you build explosive strength in your triceps, but it also targets your upper back muscles, which are important for preventing lower back pain and strengthening your core in order to prevent injuries.