Band kickback exercise animation (Weiblich)

Band kickback

Zielmuskel
Triceps Brachii
Equipment
Band
Körperregion
Upper Arms
Typ
Strength

The band kickback is a single-joint isolation exercise that targets the triceps brachii using a resistance band. Hinging forward at the hips with your upper arm pinned to your side, you extend the elbow back against the band's tension. It's a joint-friendly way to build triceps strength and lockout power anywhere, since the band travels easily and loads the muscle hardest where it's fully shortened.

Band kickback: So führst du sie aus

  1. 1Anchor the band under your foot or to a low fixed point, then hold the free end in one hand.
  2. 2Hinge forward at the hips until your torso is roughly parallel to the floor, keeping a flat back and a slight bend in your knees.
  3. 3Pin your working upper arm tight against your side so it stays parallel to your torso throughout the set.
  4. 4Start with your elbow bent at about 90°, taking up any slack so the band is already under light tension.
  5. 5Extend your elbow back until your arm is straight and your triceps is fully contracted, keeping the upper arm still.
  6. 6Squeeze the triceps briefly at full extension without swinging or letting the band yank your arm.
  7. 7Lower under control by bending the elbow back to the 90° start position, resisting the band on the way in.
  8. 8Complete your reps on one arm, then switch sides and repeat.

Technik-Tipps

  • Keep your upper arm glued to your side and motionless — only the forearm should move, which keeps the tension on the triceps.
  • Brace your core and keep a flat back during the hip hinge so your lower back stays protected.
  • Step further onto the band or choke up on it to increase tension; give yourself more slack to make it easier.
  • Control the return rather than letting the band snap your elbow closed, so the triceps works in both directions.
  • Aim for a full lockout each rep, since the band is hardest at the top where the triceps is most shortened.

Häufige Fehler

  • Letting the upper arm drift or swing instead of keeping it pinned, which turns the move into a shoulder action and steals tension from the triceps.
  • Using momentum or a rounded back to fling the weight, which strains the lower back and cheats the rep.
  • Stopping short of a full lockout, so the triceps never fully contracts where the band loads it most.
  • Letting the band recoil fast on the return, which skips the eccentric portion and reduces the training stimulus.
  • Rounding the spine during the hinge instead of keeping it flat, putting the lower back at risk.

Häufig gestellte Fragen

What muscles does the band kickback work?

It isolates the triceps brachii, the muscle on the back of your upper arm responsible for straightening the elbow. There are no major secondary muscles — it's a focused, single-joint triceps exercise.

Is the band kickback good for beginners?

Yes. The band lets you adjust resistance easily and is gentle on the joints, so it's a safe way to learn elbow extension and build triceps strength before loading heavier.

How many sets and reps should I do?

Because it's an isolation move, higher reps work well — try 2–4 sets of 12–20 reps per arm. Pick a band tension that makes the last few reps challenging while keeping your upper arm still.

Where should I feel the band kickback?

You should feel it in the triceps on the back of your upper arm, strongest as you straighten the elbow and lock out. If you feel it mostly in your shoulder, your upper arm is moving too much — pin it to your side.

What's a good alternative to the band kickback?

A dumbbell triceps kickback trains the same movement with a free weight, while band pushdowns or overhead band triceps extensions are good band-based variations that also target the triceps.

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