Area Targeted: Triceps

Standing Two Arm Triceps Kickbacks is an amazing exercise for building size and strength in the back of your arms. You will be amazed at how incredible this movement feels due to the angle of the resistance combined with tension that increases towards the end of your reps. It will become one of your favorites.


Follow the instructions below to perform this exercise:


Anchor: Secure the band(s) to the door with the door anchor at waist height.

Bands: Attach a closed ankle strap to each end of the band(s) and grip the loop of a strap with each hand. Your fingers should be inside the loop, and thumb on the outside.

Body Positioning: Stand 3 to 4 feet from the door while facing the door. Bend forward at your waist so that your back is almost parallel with the floor. Position your arms up, with your upper arms parallel with the floor, elbows tight to your side and hands right below your chest.


Push your hands back until they are by your hips, and your arms are straight.



1. Keep your upper arms parallel with the floor and elbows tight to your body throughout the movement.