Area Targeted: Triceps

Kneeling One Arm Triceps Kickback is perfect if you are looking for a single arm exercise with body stabilization and muscle isolation. You should mix single arm exercises into your routines from time to time to increase core strength, optimize your reps, and improve limb control.

 

Follow the instructions below to perform this exercise:

SET UP

Anchor: Secure the band(s) to the door with the door anchor at the bottom of the door.

Bands: Attach one closed ankle strap to both ends of the band(s) and grip the loop of the strap with the hand of your active arm. Your fingers should be inside the loop, and thumb on the outside.

Body Positioning: Kneel on the floor and get into hands and knees position, about 3 to 4 feet away from the door, facing the door. Keep your back straight and head straight. Start with your active elbow tight to your body and hand right below your chest.

MOVEMENT

Straighten your arm until your hand is right beside your hip.

 

POINTS TO REMEMBER

1. Keep your elbow stationary at your side. Do not let it move up or down during the movement.