Standing One Arm Triceps Kickback With Resistance Bands

Exercise / Triceps


The standing one arm triceps kickback with resistance bands is one of the most popular exercises in the muscle building world. It is one of the few exercises that works all three triceps muscle heads, the long head being the most targeted. It is a total body exercise that works the shoulders, core, biceps, and triceps.


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:

  • Bend forward at the waist until your back is nearly parallel to the ground.
  • Your active arm should be parallel to the floor, elbow snug to your side, and hand directly below your chest.
  • Place passive hand on your knee.


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

Exercise Tips

  • Keep your upper arm parallel to the floor and your elbow close to your body.

Exercise Benefits

Standing One Arm Triceps Kickbacks will allow you to get a great pump in each arm individually. It’s critical to work your arms and legs separately in order to build muscle isolation, core strength, and limb control.