Suspender Triceps Kickback (female) – Video Exercise Guide & Tips

Suspender Triceps Kickback (female) - Video Exercise Guide & Tips

Looking to tone your triceps? Try the suspender triceps kickback!

Watch This Exercise Video

This video exercise guide and tips will show you the proper form and technique for this effective workout.

No need for fancy equipment – just grab a pair of suspenders and get ready to feel the burn.

Whether you're a beginner or an experienced fitness enthusiast, there are modifications for all fitness levels.

Avoid common mistakes and maximize triceps engagement with these helpful tips.

Let's get those arms in shape!

Key Takeaways

  • Suspender triceps kickback targets and strengthens the triceps muscles.
  • It offers variations to adjust the difficulty level and can be modified for all fitness levels.
  • Proper form and technique, including maintaining a proper position and using the suspension trainer correctly, are essential.
  • Maximizing triceps engagement involves avoiding common mistakes such as using too much weight, focusing on mind-muscle connection, and incorporating variations of hand positions.

Benefits of Suspender Triceps Kickback

Get ready to experience the benefits of the Suspender Triceps Kickback for toned and defined triceps. This exercise specifically targets the triceps, the muscles on the back of your upper arms, helping you achieve a sculpted and strong look. By incorporating the Suspender Triceps Kickback into your fitness routine, you can enjoy a range of benefits.

First and foremost, this exercise provides a targeted workout for your triceps. As you extend your arm backward against the resistance of the suspenders, you engage and strengthen the tricep muscles. This leads to increased muscle definition and tone in your arms.

Additionally, the Suspender Triceps Kickback offers variations that allow you to adjust the difficulty level to suit your fitness level and goals. For example, you can vary the resistance by using different types of suspenders or adjusting the length of the suspenders. This flexibility allows you to gradually increase the challenge as your strength improves.

Furthermore, this exercise helps improve your overall upper body strength and stability. By engaging your core muscles to maintain a stable position, you not only target your triceps but also work your shoulders, back, and core. This can enhance your overall physical performance in activities that require upper body strength.

Equipment Needed for the Exercise

To perform the Suspender Triceps Kickback exercise, you'll need specific equipment. Here are the items you'll need:

  • Suspension Trainer: This is the main piece of equipment required for the exercise. It consists of adjustable straps that can be attached to an anchor point, such as a door frame or a sturdy beam. The suspension trainer allows you to perform the triceps kickback movement while providing stability and support.
  • Handles: The suspension trainer usually comes with handles that you can grip during the exercise. These handles are designed to provide a comfortable and secure grip, allowing you to focus on targeting your triceps muscles effectively.
  • Anchor Point: You'll need a secure anchor point to attach the suspension trainer. This can be a door frame, a sturdy beam, or any other stable structure that can support your body weight.

It's important to note that if you don't have access to a suspension trainer, there are alternative exercises you can do to target your triceps. Some examples include triceps dips, overhead triceps extensions, and skull crushers.

Remember to always prioritize safety when performing any exercise. Make sure your equipment is properly set up and check for any wear and tear. If you're unsure about the correct form or technique, consult a fitness professional for guidance.

Proper Form and Technique

Start by positioning yourself with the suspension trainer securely attached to the anchor point and the handles in your hands. To perform the Suspender Triceps Kickback exercise with proper form and technique, follow these steps:

  1. Stand facing the anchor point with your feet shoulder-width apart.
  2. Grab the handles and extend your arms straight in front of you, keeping your elbows close to your sides.
  3. Lean forward slightly, maintaining a neutral spine and engaging your core.
  4. Bend your elbows to bring your hands towards your chest, keeping your upper arms parallel to the ground.
  5. From this starting position, extend your arms straight back, squeezing your triceps at the top of the movement.
  6. Slowly return to the starting position and repeat for the desired number of reps.

It is important to note some common misconceptions about this exercise. Many people mistakenly believe that using heavier weights will yield better results. However, the key to proper form and effectiveness lies in maintaining control and focusing on the mind-muscle connection.

For variations and alternatives, you can perform this exercise with dumbbells or resistance bands if you don't have access to a suspension trainer. Additionally, you can try different hand positions, such as palms facing up or palms facing down, to target your triceps from different angles.

Remember to always consult with a fitness professional before attempting any new exercises, especially if you have any pre-existing medical conditions or injuries.

Modifications for All Fitness Levels

For all fitness levels, there are modifications available for the Suspender Triceps Kickback exercise. Whether you're a beginner or an advanced fitness enthusiast, you can tailor this exercise to your specific needs and abilities. Here are some progression options and alternative exercises to consider:

  • Progression options:
  • Increase the weight or resistance band tension to challenge your triceps further.
  • Perform the exercise on one leg to engage your core and improve balance.
  • Slow down the movement and focus on the contraction and extension of your triceps for an added challenge.
  • Alternative exercises:
  • Close grip push-ups: This exercise targets the triceps while also engaging the chest and shoulders.
  • Triceps dips: Using a bench or chair, lower your body by bending your arms and then extend them to work your triceps.
  • Overhead triceps extension: Hold a dumbbell or weight plate above your head and lower it behind your head, keeping your elbows close to your ears.

By incorporating these modifications and alternative exercises, you can continue to progress and challenge your triceps while avoiding plateaus.

Now, let's move on to the next section and learn about common mistakes to avoid during the Suspender Triceps Kickback exercise.

Common Mistakes to Avoid

Now let's delve into some key errors to steer clear of when performing the Suspender Triceps Kickback exercise. To ensure you're getting the most out of this exercise and avoiding any potential injuries, it's important to be aware of common mistakes and maintain proper form.

One common mistake to avoid is using too much weight. It can be tempting to grab the heaviest resistance band or dumbbell available, but using excessive weight can compromise your form and increase the risk of injury. Start with a lighter weight and gradually increase it as you become more comfortable and confident in your technique.

Another mistake is allowing your elbow to flare out during the movement. This reduces the effectiveness of the exercise and shifts the focus away from your triceps. Keep your elbow close to your body throughout the entire range of motion to target your triceps properly.

Additionally, avoid using momentum to lift the weight. This can be achieved by keeping your upper arm stationary and only moving your forearm during the kickback. Engage your triceps to control the movement and ensure proper muscle activation.

By avoiding these common mistakes and maintaining proper form, you'll maximize the effectiveness of the Suspender Triceps Kickback exercise.

Now, let's move on to the next section where we'll discuss some tips for maximizing triceps engagement.

Tips for Maximizing Triceps Engagement

To maximize triceps engagement during the Suspender Triceps Kickback exercise, here are some tips to help you get the most out of your workout:

  • Keep your upper arm stationary: Avoid swinging or moving your upper arm during the exercise. This will help isolate and target the triceps muscles more effectively.
  • Squeeze your triceps at the top: When you extend your arm fully, make sure to squeeze your triceps at the top of the movement. This will help to fully engage and activate the muscles.
  • Control the movement: Slowly extend your arm back and then bring it back to the starting position with control. This will ensure that you're working your triceps throughout the entire range of motion.

By following these tips, you can enhance the effectiveness of the Suspender Triceps Kickback exercise and maximize triceps muscle activation. Remember to always focus on maintaining proper form and engaging the muscles throughout the exercise.

Incorporating these tips into your workout routine will help you achieve stronger and more defined triceps.

Frequently Asked Questions

How Many Sets and Repetitions Should I Do for Suspender Triceps Kickbacks?

To get the most out of your suspender triceps kickbacks, it's important to find the right balance between sets and repetitions. Start with 3 sets of 10-12 reps, focusing on maintaining proper form throughout the exercise.

This will help you target your triceps effectively and build strength in that area.

Can Suspender Triceps Kickbacks Help Reduce Arm Fat?

Suspender triceps kickbacks can be effective for toning your overall arm muscles. By targeting the triceps, these exercises can help reduce arm fat and improve muscle definition.

To maximize results, incorporate suspender triceps kickbacks into a full body workout routine. This will ensure that you're working all major muscle groups and achieving a balanced physique.

Remember to perform the exercises with proper form and gradually increase the intensity for optimal results.

Are There Any Alternative Exercises to Suspender Triceps Kickbacks That Target the Same Muscle Group?

Looking for alternative exercises that target the same muscle group as suspender triceps kickbacks?

There are a few options you can try.

  • Dumbbell triceps kickbacks are a popular choice, where you extend your arm back with a weight in hand.
  • Close-grip bench press is another effective exercise that engages the triceps.
  • Push-ups and triceps dips are also great for targeting this muscle group.

Remember to maintain proper form and gradually increase resistance for optimal results.

Is It Necessary to Warm up Before Performing Suspender Triceps Kickbacks?

Before performing suspender triceps kickbacks, it's important to warm up your muscles. Stretching before exercise helps increase flexibility and reduce the risk of injury.

Incorporating triceps exercises in your workout routine has several benefits, such as strengthening and toning your arms.

Can Suspender Triceps Kickbacks Be Done Without Using Suspenders or Any Other Equipment?

Yes, suspender triceps kickbacks can be done without using suspenders or any other equipment.

However, using equipment like suspenders can provide additional benefits. It helps maintain proper form for suspender triceps kickbacks, ensuring that you're targeting the triceps muscles effectively.

Additionally, using equipment can add resistance, making the exercise more challenging and enhancing muscle growth.


In conclusion, the suspender triceps kickback is an effective exercise for targeting and strengthening the triceps muscles. By using the proper form and technique, individuals of all fitness levels can benefit from this exercise.

It's important to avoid common mistakes and maximize triceps engagement by following the tips provided. With the right equipment and a consistent workout routine, the suspender triceps kickback can help individuals achieve their fitness goals.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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