Suspension Triceps Kickback

Suspension Triceps Kickback: So führst du sie aus

1. 1Set the suspension straps to a mid-length position and stand facing the anchor point, holding a handle in each hand with a neutral grip (palms facing each other).
2. 2Lean your body forward by walking your feet toward the anchor point until your torso is at roughly a 45° angle to the floor — the more you lean, the harder the exercise.
3. 3Pull your elbows up and back so your upper arms are parallel to your torso and your forearms hang perpendicular to the floor, forming a 90° bend at the elbows.
4. 4Keep your core braced, your body in a straight line from head to heels, and your upper arms pinned against your sides throughout the movement.
5. 5Extend both arms fully behind you by straightening the elbows in a slow, controlled motion, squeezing the triceps hard at full extension.
6. 6Hold the contracted position for one count, then slowly bend your elbows back to the 90° starting position without letting your upper arms drop.
7. 7Complete all reps, then step your feet back to return to an upright position.

Technik-Tipps

• Keep your upper arms locked against your sides for the entire set — any movement at the shoulder turns this into a different exercise.
• Control the tempo on the way back to the start; resisting the pull of the straps on the eccentric phase builds as much strength as the extension itself.
• The steeper your forward lean, the greater the load on your triceps — adjust the angle to match your strength level rather than sacrificing form.
• Brace your core and glutes to maintain a rigid plank position; a sagging or piked body shifts stress away from the target muscle.

Häufige Fehler

• Letting the upper arms swing forward and back during the rep, which recruits the shoulders instead of isolating the triceps brachii.
• Using too steep a lean before building sufficient strength, causing loss of body alignment and reducing control of the movement.
• Rushing the extension and relying on momentum rather than muscle contraction, which reduces triceps activation and increases joint stress.
• Allowing the wrists to curl or twist instead of keeping them neutral, which shifts load away from the triceps and strains the wrist joint.
• Not fully extending the elbows at the top, which cuts short the peak contraction and limits triceps development.

Häufig gestellte Fragen