What muscles does the Suspender Triceps Kickback work?

The Suspender Triceps Kickback primarily targets the triceps, helping to build strength and definition in the back of the upper arms. It also engages the shoulders and upper back for stability throughout the movement.

What equipment do I need for Suspender Triceps Kickbacks?

You will need a suspension trainer like a TRX, anchored securely to a stable point. If you don’t have a TRX, you can use resistance bands anchored at a high point as an alternative.

Is the Suspender Triceps Kickback suitable for beginners?

Yes, beginners can perform this exercise by starting with a more upright body position to reduce resistance. As strength improves, you can lean further forward to increase the challenge.

What are common mistakes to avoid during Suspender Triceps Kickbacks?

Avoid allowing your elbows to flare out away from your sides or using momentum to swing the arms. Keep your core engaged, move slowly, and focus on squeezing the triceps at full extension.

How many sets and reps should I do for best results?

For strength and muscle tone, aim for 3–4 sets of 10–15 controlled reps. Adjust the angle of your body to increase or decrease resistance based on your fitness level.

What safety tips should I follow for Suspender Triceps Kickbacks?

Ensure your TRX or suspension trainer is securely anchored before starting. Maintain a neutral spine, engage your core, and avoid locking out your elbows to prevent joint strain.

Are there variations of Suspender Triceps Kickbacks I can try?

Yes, you can perform single-arm kickbacks for more unilateral work or add a slight pause at full extension for increased muscle activation. You can also change your body angle to adjust intensity.

Suspender Triceps Kickback

Target Muscles

Primary:

Triceps

Secondary:

Shoulders

Back

Equipment Required

Bodyweight

TRX

Exercise Type

Reps Only

How To Do

Stand facing the TRX anchor, holding the handles with arms extended and elbows close to your sides, leaning forward slightly with a straight back. Bend your elbows to 90 degrees, then extend your arms back to straighten them fully, squeezing your triceps at the top. Keep your core engaged and maintain control throughout the movement.

Step-by-Step Instructions

Stand tall, facing the TRX anchor point, holding the handles with an overhand grip, palms facing each other. Your feet should be shoulder-width apart.
Lean forward from your hips, maintaining a straight back and a neutral spine. Engage your core to stabilize your body. Your arms should be fully extended and close to your sides.
Keeping your elbows close to your body, bend them to a 90-degree angle, lowering your forearms towards the ground.
Exhale as you extend your arms back, straightening them completely to engage your triceps. Squeeze your triceps at the top of the movement.
Inhale as you slowly lower your forearms back to the starting position, maintaining control throughout the movement.
Repeat for the desired number of repetitions.

Explore more triceps exercises or bodyweight exercises in our exercise library.

Alternative Exercises

Suspender Triceps Extension

Triceps

TRX

Suspender One Arm Leg Push-up

Chest

Triceps

Bodyweight • TRX

Dumbbell Kickback

Triceps

Bench • Dumbbell

Dumbbell One-Arm Kickback

Triceps

Dumbbell

Frequently Asked Questions

What muscles does the Suspender Triceps Kickback work?: The Suspender Triceps Kickback primarily targets the triceps, helping to build strength and definition in the back of the upper arms. It also engages the shoulders and upper back for stability throughout the movement.
What equipment do I need for Suspender Triceps Kickbacks?: You will need a suspension trainer like a TRX, anchored securely to a stable point. If you don’t have a TRX, you can use resistance bands anchored at a high point as an alternative.
Is the Suspender Triceps Kickback suitable for beginners?: Yes, beginners can perform this exercise by starting with a more upright body position to reduce resistance. As strength improves, you can lean further forward to increase the challenge.
What are common mistakes to avoid during Suspender Triceps Kickbacks?: Avoid allowing your elbows to flare out away from your sides or using momentum to swing the arms. Keep your core engaged, move slowly, and focus on squeezing the triceps at full extension.
How many sets and reps should I do for best results?: For strength and muscle tone, aim for 3–4 sets of 10–15 controlled reps. Adjust the angle of your body to increase or decrease resistance based on your fitness level.
What safety tips should I follow for Suspender Triceps Kickbacks?: Ensure your TRX or suspension trainer is securely anchored before starting. Maintain a neutral spine, engage your core, and avoid locking out your elbows to prevent joint strain.
Are there variations of Suspender Triceps Kickbacks I can try?: Yes, you can perform single-arm kickbacks for more unilateral work or add a slight pause at full extension for increased muscle activation. You can also change your body angle to adjust intensity.