Cable Tricep Kickbacks

Introduction

The Cable Tricep Kickback is a highly effective isolation exercise designed to target the triceps brachii, the muscle located on the back of the upper arm. Utilizing a cable machine, this exercise provides constant tension throughout the movement, which can lead to greater muscle activation and hypertrophy compared to free weight alternatives. By allowing for a controlled and precise range of motion, cable tricep kickbacks are particularly beneficial for those looking to enhance muscle definition and strength in their triceps. This exercise is suitable for all fitness levels and can be easily adjusted in terms of resistance, making it a versatile addition to any upper body workout routine.

Execution

How to Perform Cable Tricep Kickbacks

Setup

1. Attach a single handle to the low pulley of a cable machine.
2. Stand facing the cable machine, and grab the handle with one hand using a neutral grip (palm facing your body).
3. Step back slightly to create tension in the cable, and bend forward at the hips until your torso is almost parallel to the floor. Keep your knees slightly bent for stability.
4. Position your upper arm close to your torso, with your elbow bent at a 90-degree angle. This is your starting position.

Execution

1. While keeping your upper arm stationary, extend your elbow to straighten your arm fully. Focus on contracting your triceps as you push the handle back.
2. Pause briefly at the top of the movement, ensuring your arm is fully extended and your triceps are fully contracted.
3. Slowly return to the starting position by bending your elbow, controlling the movement to maintain tension in the triceps.
4. Repeat for the desired number of repetitions, then switch arms and repeat the process.

Finishing

1. After completing your set, carefully release the handle back to the starting position.
2. Stand up straight and take a moment to stretch your triceps and shoulders.
3. Ensure the cable machine is left in a safe and tidy state for the next user.