Rubberband Standing Tricep Kickback

Tightens and tones the triceps, muscles at the back of the arm.

Brand name exercise rubber bands (Dynaband or Exertube) or home-made exercise rubber bands (surgical tubing that can be bought at drugstore or rubber bands used for slingshots).

Exercise Technique

  1. Stand with your feet together, knees bent and leaning forward from the hip.
  2. Anchor one end of the rubber band against the right side of your chest with your left hand. Hold the other end with your right hand.
  3. Bend your right elbow and keep your arm steady against the side of your body.
  4. Contract the triceps muscle to straighten your elbow pulling rubber band behind you.
  5. Control the stretch of the rubber band as you bend your elbow back to the starting position.

Performance Tips

  1. Keep both shoulders facing the front. Do not allow your trunk to twist sideways as you pull the rubber band behind you.
  2. Move slowly and with control. Do not jerk or yank the band.
  3. Start the movement by squeezing the muscle rather than pulling with the hand.
  4. Keep your wrist in line with your forearm to protect the small muscles and ligaments in the joint. Do not allow your wrist to bend as you pull the band backwards.
  5. If your rubber band is long, wrap it loosely several times around your hand. Avoid making it so tight that it cuts of your blood supply.
  6. Keep your abdominal muscles tight so your back remains straight as you bend forward from the hips.

Do anywhere from 12 to 20 repetitions per arm. Rest. Do one or two more sets if you want to.

Go to Common Exercises...