Kneeling One Arm Triceps Kickback

Isolate and lengthen the triceps through full elbow extension using band resistance from a stable kneeling base.

Primarily trains: Primarily develops the triceps brachii (long, medial, and lateral heads) through resisted elbow extension, with peak tension at the fully extended position.

Primary

Triceps

Secondary

Forearms

Equipment

Resistance Training Band

Level

Beginner

Kneeling One Arm Triceps Kickback — demonstration

Step-by-step demonstration

Sets & reps

3 sets × 12–15 reps per arm, 45–60 s rest between sets; this rep range and the constant band tension suit hypertrophy and muscular endurance goals for a beginner triceps program.

Tempo

3-1-1 — a 3-second eccentric builds time under tension in the long head of the triceps, the brief pause eliminates momentum, and a sharp 1-second concentric reinforces neuromuscular recruitment.

Breathing

Exhale during the extension (concentric) and inhale as you return the forearm to the start position (eccentric).

Step 1 of 2

Setup

Get into position before the first rep.

1Anchor the resistance band to a door anchor or fixed point at approximately shoulder height when kneeling.
2Attach a handle to one end of the band and hold it in the working hand.
3Kneel facing away from the anchor, sitting your hips back onto your heels with your toes touching the base of the door — this creates pre-tension in the band from the start.
4Hinge forward slightly at the hips so your torso is nearly parallel to the floor; brace your core and keep your spine neutral.
5Draw the working upper arm tight to your side, elbow bent to roughly 90°, with your forearm pointing toward the anchor — this is your start position.

Step 2 of 2

Execution

The actual movement, one rep.

1Keeping your upper arm completely locked against your ribcage, exhale and extend your elbow until your arm is straight and your hand is level with your hip.
2Pause briefly at full extension, actively squeezing the triceps.
3Inhale and slowly return your forearm toward the anchor, allowing your elbow to flex back to 90° under control.
4Maintain the same upper-arm angle throughout — the only movement is at the elbow joint.
5Complete all reps on one side before switching arms.

Form cues

What a good coach would say in your ear.

Pin your upper arm to your ribs — it must not drift up or swing back.
Finish each rep with a hard triceps squeeze; don't just let the band pull your arm back.
Keep your wrist neutral — no curling or flicking at the top.
Sit hips onto heels and stay there; don't rise up as fatigue sets in.
Think 'elbow as a hinge, not a lever' — only the forearm moves.

Avoid these

Common mistakes.

The technique errors that quietly undo your training.

Letting the upper arm swing backward during extension — this recruits the shoulder and removes load from the triceps, defeating the purpose of the isolation.
Rushing the eccentric (return) phase — allowing the band to snap your elbow back eliminates the lengthening stimulus and stresses the elbow joint.
Allowing the elbow to flare outward — this shifts tension away from the long head of the triceps and can irritate the elbow joint.
Hyperextending the elbow at lockout — snapping the joint into full hyperextension under band tension risks elbow ligament strain; stop at a soft lockout.
Rounding the upper back to compensate for limited shoulder mobility — this compresses the lumbar spine and indicates the anchor height or band length needs adjustment.

Variations & progressions

Make it harder. Make it easier. Make it fit.

Standing single-arm triceps kickback with band — increases core demand but reduces lower-body stability as a base.
Two-arm kneeling kickback with band — higher volume per set but harder to maintain bilateral symmetry.
Dumbbell single-arm kickback on bench — removes band's ascending resistance curve; useful for comparing strength across implements.
Cable rope triceps kickback — provides smoother, consistent resistance throughout the range of motion as a gym-based progression.

Safety

Avoid this exercise if you have an acute elbow tendinopathy, lateral epicondylitis (tennis elbow), or a recent elbow or shoulder injury, as resisted extension under a stretched position can aggravate these conditions. Individuals with knee sensitivity should place a folded mat under the kneeling knee. Do not lock out aggressively into hyperextension; maintain a soft terminal position. Stop immediately if you feel sharp or pinching pain at the elbow or shoulder.