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Upper Arms · Band
Band Bent Over One Arm Kickback
Band Bent Over One Arm Kickback is a beginner isolation strength exercise that works the triceps (upper arms), with the shoulders assisting. It needs a band. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 4.3 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Band
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Deltoids
How to do Band Bent Over One Arm Kickback
- Stand with your feet shoulder-width apart and place one end of the resistance band under your feet. Hold the other end of the band in your right hand and bend your torso forward at the hips, keeping your back straight and your knees bent.
- Position your right upper arm almost parallel to the floor with your elbow bent at a 90-degree angle, keeping your upper arm close to your body.
- Extend your right arm straight back, squeezing your triceps at the top of the movement.
- Slowly return your right arm to the starting position with control. Repeat for the desired number of repetitions, then switch to the left arm.
Form tips
- Ensure the resistance band is securely placed under your feet to avoid slipping.
- Exhale as you extend your arm back and inhale as you return to the starting position.
- Perform the exercise slowly and with control to maximize muscle engagement.
Band Bent Over One Arm Kickback alternatives
More triceps exercises
Band Bent Over One Arm Kickback FAQ
What muscles does Band Bent Over One Arm Kickback work?
Band Bent Over One Arm Kickback mainly works the triceps in the upper arms (Triceps Brachii). The shoulders work as secondary muscles.
What equipment do you need for Band Bent Over One Arm Kickback?
You need a band.
How many sets and reps of Band Bent Over One Arm Kickback should I do?
Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Band Bent Over One Arm Kickback good for beginners?
Yes. Band Bent Over One Arm Kickback is rated beginner, so it's a sound choice while you learn to train the triceps.
How many calories does Band Bent Over One Arm Kickback burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Band Bent Over One Arm Kickback?
Other exercises for the triceps include Dumbbell One Arm Kickback, Dumbbell Standing One Arm Extension, Dumbbell One Arm Triceps Extension (On Bench) and Dumbbell Lying One Arm Neutral Triceps Extension.
For developers
Use Band Bent Over One Arm Kickback in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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