The kickback exercise is well known to bodybuilding enthusiasts, especially in training dedicated to the arms. Aiming to strengthen the brachial triceps and forearms, this sequence is specially designed to be performed using rubber bands.
This article gives you all the steps to correctly perform the kickback with rubber bands, as well as variations to push your training. You will also discover the Superhuman Fit elastic resistance bands ideal for performing kickback.
Muscles used during kickback with rubber band
This is an isolation exercise for the triceps, with the aim of gaining volume and strength on the posterior side of the shoulder and arm. Mastering this exercise is important not only among bodybuilders and bodybuilders, but also in many disciplines that require the arm or shoulder, including swimming, the various throwing exercises, etc... More specifically, it solicits the brachial triceps which are located on the back side of your arms and represent a large volume of them.
Also called "back extension", its realization does not require much, which allows you to practice it at home. However, it must be carried out by respecting a certain technique in order to ensure its effectiveness. The goal is not to work with a heavy load, but to feel the congestion of the triceps. Several muscles located in the arm work during its execution, depending on the movements in question: the lateral head, the medial head, the long head, the anconeus or the posterior deltoid.
In addition, this isolation exercise works the muscles of the forearms. Thus, with an adequate weight training program mixing exercises for the triceps and the biceps, you strengthen your arms correctly.
Also read: Lthe complete guide to rowing with elastic
Execution of kickback with rubber band
For this exercise, all you need is a resistance band suitable for your level. Thus, the greater the elastic resistance, the more difficult the movement will be to achieve.
Feet shoulder-width apart, pass an elastic band under one of them. Then, with the hand on the same side, grab the end of the elastic. Then lean your chest forward and bend your knees slightly. In addition, your elbow should be at about 90° and your arm horizontal.
Extend your elbow until your forearm is aligned with your arm horizontally. Thus, your elbow must remain fixed throughout the movement. Remember to expire during this step.
Return to the initial position by performing the reverse movement. That is, you must flex the elbow controlling the elastic resistance. At the same time, inhale during this step.
To find out more: Fitness-Superhuman elastic: User reviews
A few tips for performing the kickback with rubber band
To perform this strength exercise safely and correctly, here are some tips:
- In order for the triceps to be as strong as possible, it is important that the torso remain stationary in a horizontal position.
- Breathing games are to be taken very seriously: exhaling during contraction and inhaling during descent.
- The execution must be done strictly, otherwise the exercise loses all its effectiveness.Since the long portion is what is sought, the instructions according to which the forearm must be extended as much as possible and the arm must be higher than the back are essential
- It should be remembered that the objective is not to support large loads but to solicit the long portion and promote congestion. Avoid overly heavy loads to ensure maximum range of motion.
- During the loaded descent, keep your elbows as tight as possible, i.e. at 45°.
- It would be beneficial to split the exercise into two parts to ensure the intensity exerted on the long portion. The first would be to place the arm fully extended along the body while the second to raise it as high as possible, above the back, with a pause after the movements.
- Keep the torso and shoulders parallel to the floor for maximum muscle stress.
- To ensure that the movements are executed correctly, opt for the assistance of a coach during the execution of the movement.
Also read: How to effectively build muscle with a rubber band?
Kickback variants with rubber band
This special triceps bodybuilding exercise has many variations in order to solicit the triceps thanks to the elastic.
Triceps extension
Working with a rubber band provides tension throughout the movement. Then, the resistance gradually increases when the elastic stretches, offering ease at the start of the movement to finish with great intensity. The triceps extension with elastic allows you to work, as its name suggests, mainly the brachial triceps.
To do it, here are the steps:
- Standing, pull the elastic under one foot.
- On the same side of the foot, grab the rubber band in your hand and put your arm in the air, vertically. Your elbow is flexed with the forearm down. The elastic should be taut.
- Keep your trunk straight and gaze forward throughout the movement.
- Perform an elbow extension to bring your forearm in line with your upper arm. Exhale during this step. Your elbow should be fixed, only the forearm moves.
- Return to initial position by controlling the reverse movement. Inhale during this step.
To know: How to do strength training with a rubber band in mass gain?
Overhead Triceps Extension
The triceps extension works mainly on the triceps brachialis. The exercise can be done with one arm or with two arms at the same time with 2 rubber bands.
For the starting position, hook the elastic to a solid support. Standing, back to the bungee, take it with one hand in a neutral grip, that is to say with the palms facing inside. Bend your torso slightly forward and your feet in front of each other for more balance. Your elbow is at about 90° and your arm almost horizontal. Do not arch your back throughout the movement.
Extend the elbow to align the forearm to the arm. Exhale during this step. Your elbow should remain stationary. Return to the initial position by controlling the reverse movement. Inhale during this step.
An article to read also: Biceps triceps program: 12 secrets to strengthen your arms
Lying Triceps Extension
Like the previous exercise, you can do it with one or both arms at the same time using 2 rubber bands
For the starting position, hook the elastic to a sturdy low support. Lie on your stomach, grabbing the elastic with one hand. The elastic should be stretched over your shoulder and your elbow bent at about 90°. Your hand grazes the ground.
Extend the elbow to align the forearm to the arm horizontally. Exhale during this step. Return to the initial position by controlling the reverse movement and remember to inhale well.
Also read: Top 5 Bodyweight Triceps Exercises Without Equipment
Tricep stretch with rubber band after kickback
We can never say it enough, but stretching is essential after a weight training session. In the case of our elastic kickback exercise, you can do the triceps stretch with the same accessory.
This move is similar to the triceps pull, and it's just as easy to perform if you're short on space. You just need a resistance band, preferably long, but short bands work for this too, and enough standing space.
To perform this exercise for triceps with rubber band, stand up straight, with your abdominals engaged. Hold your band at each end, arms extended at arm's length above your head. Spread your arms out and as they move, make sure the band goes behind your head. Once your arms are fully extended, return them to their original position.
All about stretching: Top 21 Upper Body Stretches
The best rubber bands for kickbacking
To perform your elastic kickback exercises in the right conditions, you need versatile and adjustable resistance bands in order to perform the maximum movement with the right form of execution.
Elastic resistance bands Superhuman Fit give you all these possibilities: it is an excellent alternative to weights and other weights to train effectively from home. They help you build muscle strength in your triceps while protecting your elbow and wrist joints.
You can easily perform the exercises presented in this article, but also a hundred others for the other muscles of your body! These resistance bands include 5 variable elastic straps to modulate the load from 5 to 75 kg. Install them anywhere in your home with the door anchor to train even in small spaces. You can also install them outdoors for sunny days!
For more information: Elastic bodybuilding bands: 6 good reasons to get started
In summary: elastic kickback
Kickback is an excellent exercise to deeply work your triceps and forearms in isolation. It requires perfect execution by favoring the contraction of the muscle rather than the load.
The rubber band is therefore your best ally to relieve your joints while offering you resistance, which will be less aggressive than a dumbbell.
The many variations to build up your triceps are also achievable thanks to the elastic resistance bands and those of Superhuman Fit are a real must-have bodybuilding accessory to have at home to build your muscles from anywhere!
