Triceps Cable Kickback

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Body Part: Triceps

Description

The Tricep Cable Kickback is an isolation exercise targeting the triceps brachii muscle. It involves extending the arm behind the body using a cable machine, which provides constant tension throughout the movement. This exercise helps in building muscle definition and strength in the triceps.

How to Perform

Attach a single handle to a low pulley cable machine.
Stand facing the machine, holding the handle with one hand, and step back to create tension in the cable.
Bend forward slightly at the hips, keeping your back straight and knees slightly bent.
Position your upper arm parallel to your torso, elbow bent at a 90-degree angle.
Keep your upper arm stationary and extend your forearm backward by straightening your elbow.
Squeeze your tricep at the top of the movement, then slowly return to the starting position.
Repeat for the desired number of repetitions before switching arms.

What Muscles Work

Primary Muscle:

Tips

Maintain a neutral spine throughout the exercise to avoid lower back strain.
Focus on keeping your upper arm still; only your forearm should move during the exercise.
Control the movement to maximize muscle engagement and prevent momentum from taking over.
Exhale as you extend your arm and inhale as you return to the starting position.
Start with a lighter weight to ensure proper form before increasing resistance.

Common Mistakes

Using too much weight, leading to swinging and lack of control.
Allowing the elbow to drift away from the body, reducing triceps engagement.
Failing to fully extend the arm, limiting the range of motion.
Bending the wrist, which can cause strain and reduce effectiveness.
Leaning too far forward, causing instability and improper form.
Not keeping the upper arm parallel to the floor, reducing isolation of the triceps.
Using momentum instead of controlled movement, decreasing muscle activation.
Starting with the cable too high, leading to improper alignment and reduced tension on the triceps.