Cable Tricep Kick Back: Video Tutorial & Exercise Guide
| Workout | Cable Tricep Kick Back |
| Primary Muscle Group | Triceps |
| Secondary Muscle Group | Shoulders |
| Equipment Required | Cable Machine |
| Force Type | Push |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Cable Tricep Kick Back: Video Tutorial & Exercise Guide
Secondary Muscles Group
Cable Tricep Kickback: Step-by-Step Guide
- Step 1: Set a cable machine with a handle attachment to the lowest pulley setting. Grab the handle with one hand, palm facing inward, and stand with your feet hip-width apart.
- Step 2: Bend your knees slightly and hinge forward at the hips until your torso is almost parallel to the floor. Keep your back straight and core engaged throughout the movement.
- Step 3: Start with your upper arm close to your side, and your elbow bent at a 90-degree angle. Keep your elbow stationary throughout the exercise.
- Step 4: Extend your arm straight back by contracting your tricep, fully straightening your arm. Avoid swinging your arm or using momentum.
- Step 5: Squeeze your tricep at the top of the movement, then slowly return to the starting position by bending your elbow. Repeat for the desired number of reps, then switch arms.
Cable Tricep Kickback: Overview
The Cable Tricep Kickback is an isolation exercise that targets the triceps, helping to build muscle and improve arm definition. Unlike dumbbell tricep kickbacks, the cable machine provides continuous tension throughout the movement, maximizing muscle engagement.
This exercise is great for developing tricep strength and size, and is effective for people of all fitness levels. It’s a perfect addition to any upper-body or arm-focused workout.
Cable Tricep Kickback: Benefits
Cable Tricep Kickbacks provide constant tension on the tricep muscles, leading to better muscle activation compared to free weights. The exercise helps build strength in the triceps, which supports other pushing movements like bench presses and shoulder presses.
This movement also improves arm definition, creating a toned and sculpted look. It’s an effective way to isolate the triceps without engaging other muscles, making it ideal for focused muscle development.
Cable Tricep Kickback: Pro Tips & Advanced Techniques
Keep your upper arm stationary throughout the exercise to avoid swinging or using momentum. Focus on fully extending your arm and squeezing your tricep at the top of each rep for maximum contraction. To increase the difficulty, try slowing down the negative (lowering) phase of the movement to increase time under tension. For an advanced variation, you can use both arms at the same time or try a heavier weight with controlled reps.
Cable Tricep Kickback: Progression Plan
Beginner
Intermediate
Advanced
Cable Tricep Kick Back: Frequently Asked Questions (FAQs)
What muscles do Cable Tricep Kickbacks target?
+Cable Tricep Kickbacks primarily target the triceps, specifically the long head of the tricep. They also engage the shoulders and core for stabilization.
How can I make Cable Tricep Kickbacks easier?
+Start with a lighter weight and focus on proper form and full extension of your arm. Gradually increase the weight as you build strength in your triceps.
How do I increase the difficulty of Cable Tricep Kickbacks?
+To increase the difficulty, use heavier weights or slow down the movement to increase time under tension. You can also perform the exercise with both arms simultaneously for an added challenge.
How often should I do Cable Tricep Kickbacks?
+Incorporate Cable Tricep Kickbacks 1-2 times per week as part of your arm or upper-body workout. They pair well with other tricep exercises like tricep dips or close-grip bench presses for a comprehensive tricep workout.
What common mistakes should I avoid?
+Avoid swinging your arm or using momentum to lift the weight. Keep your upper arm stationary, focusing on a controlled movement throughout the exercise.
