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Suspension Trainer Tricep Kickback
A suspension isolation exercise targeting the triceps through elbow extension while facing the anchor; builds arm strength and core stability using bodyweight resistance.
About Exercise
Equipment
Suspension Trainer
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Abs, Forearms
Accessory Muscles
Traps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
4/10Rear Delts
Abs
3/10Rectus Abdominis
Forearms
3/10Flexors
Traps
2/10Lower Traps
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand facing the anchor point holding handles with palms facing back. Lean back to create tension, keeping elbows bent at 90 degrees and tucked tight to the ribs.
- Brace your core and maintain a straight body line.
- Press handles down and back to extend elbows fully.
- Squeeze triceps hard at the peak of contraction.
- Lower yourself back to the start position with control.
- Keep elbows pinned to your sides throughout the movement.
Coaching Tips
Form Cues
- Elbows pinned to ribs
- Body like a plank
- Squeeze triceps
- Shoulders down
Breathing
Exhale as you extend your arms; inhale as you return to the starting position.
Tempo
2-0-2
Range of Motion
From a 90-degree elbow bend to full arm extension.
Safety
Safety Notes
- Maintain a neutral spine to protect the lower back.
- Ensure the anchor point is secure before starting.
- Stop if you feel sharp pain in the elbows.
Spotting
Not recommended; step forward to reduce resistance if needed.
Common Mistakes
- Flaring elbows out
- Using momentum to swing
- Arching the lower back
- Shrugging shoulders
When to Avoid
- Acute elbow tendinitis
- Shoulder impingement
- Recent upper body injury
Flexibility Needed
- Shoulder extension to 45 degrees
- Wrist flexibility for grip
Build Up First
- Basic plank hold
- Familiarity with TRX rows
Also known as
TRX Tricep Kickback, Suspension Tricep Pressdown, Strap Kickback, TRX Kickback
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