A Complete Guide to Resistance Band Exercises

Triceps Extension (Kickback)

Exercise Information

Exercise Name:Triceps Extension (Kickback)
Resistance Band Type:A resistance band with handles
Equipment Required:
Body Parts Exercised:Triceps

Exercise Procedure

Exercise Start Position
  1. Sitting on the floor with your legs slightly bent and extended in front of you.
  2. Place the mid-point of the resistance band around your feet and grasp one end of the resistance band in each hand. Your hands should be held in front of you with your palms facing inwards and elbows by your side.
  3. There should be some tension in the resistance band at this starting position.
Exercise End Position
  1. Sitting upright on the floor with your legs extended in front of you.
  2. With your elbows by your side, arms extended into a straightened position with your hands behind you.
Exercise Start Position
Exercise End Position
Action
  1. With your elbows by your side, extend your arms behind you into a straightened position.
  2. Then, return to the start position and repeat.
Modification Options
  1. Vary the strength or length of the resistance band to increase/ decrease the difficulty of the exercise.
Technique Tips
  • Maintain the natural curvature of your lower back.
  • Maintain your head in line with your body.
  • Breathe out as you lift your elbows and breathe in as you straighten your arms.
  • Perform the exercise slowly, especially on the way down. Aim for 4-6 seconds per repetition.
  • To change the difficulty of the exercise, use a weaker or stronger resistance band.
Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Triceps Extension (Kickback) Demonstration Video