Band Bent-Over One Arm Kickback
Expert Advice
Keep your elbow close to your body and your upper arm stationary throughout the movement to maximize triceps engagement.
How-to-do Steps
- Stand with feet shoulder-width apart, stepping on one end of the band.
- Bend forward at the hips, keeping your back straight and head up.
- Hold the other end of the band with one hand and tuck your elbow close to your side.
- Extend your arm back until it is straight, focusing on contracting your triceps.
- Slowly return to the starting position and repeat for the desired number of repetitions before switching arms.
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Muscles Worked
Band Bent-Over One Arm Kickback primarily targets the Triceps, with Strength mechanics using Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Band
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Band Bent-Over One Arm Kickback work?
Band Bent-Over One Arm Kickback primarily targets the Triceps. It is classified as a Strength exercise performed with Band.
How many sets and reps should I do for Band Bent-Over One Arm Kickback?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Band Bent-Over One Arm Kickback suitable for beginners?
Band Bent-Over One Arm Kickback is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
