How to do Cable Tricep Kickbacks properly

Cable tricep kickbacks is an isolation exercise that builds muscle and strength in all three heads of the tricep muscle.

It is very effective for developing a mind and muscle connection which allows you to activate your muscles better during each repetition.

Using cables is very beneficial because they help keep constant tension on the target muscles which is important for muscle hypertrophy.

HOW TO DO CABLE TRICEP KICKBACKS PROPERLY

Start setting up the cable tricep kickback by attaching a single grip handle to a low pulley cable machine and selecting the weight you want to use.

Grasp the handle using your left hand with an overhand grip and take a step back from the cable machine.

Keeping your feet together and knees slightly bent, bend down until your body is around parallel to the floor.

Use your free right hand to stabilize yourself.

Bring the elbow up as far as possible and keep it tight by your side. This is the starting position for this exercise.

Keeping your elbow in place and your body fixed, and extend your arm out as far as possible.

Squeeze your tricep, and slowly lower the weight back to the starting position.

Repeat for the desired number of reps.

CABLE TRICEP KICKBACKS TIPS TO CONSIDER

Remember to keep your elbows positioned as high as possible throughout the set, and don’t move them as you extend your arms.

Always pause and squeeze the triceps at the top of the movement.

Keep the rep timing slow and control the weight.

Squeeze the tricep and hold for a count of 2 to add extra intensity to the exercise.

As a general rule to this routine, always work your weakest side first. In most cases this will be the left.

WHAT MUSCLES DO CABLE TRICEP KICKBACKS WORK?

PRIMARY MUSCLE GROUPS

From its name, it is evident that cable tricep kickbacks primarily works the triceps.

The triceps muscle is comprised of three “heads”- the long, medial, and lateral head.

While the cable tricep kickback works all three heads of the muscle, it specifically targets the lateral head of the triceps.

SECONDARY MUSCLE GROUPS

Although cable tricep kickbacks is an isolation exercise for your triceps, it also secondarily works several other muscle groups.

Your rear deltoids and other muscles in your mid-upper back also contract to stabilize the upper body.

In addition to the above, your core muscles also activates to support your midsection in the bent over position throughout the exercise motion.

CABLE TRICEP KICKBACKS BENEFITS

HELPS IN MANAGING PAIN

Cable tricep kickbacks can also help to manage arthritis pain by reducing swelling, pain, and bone loss, while strengthening and lubricating joints.

DEVELOPS UPPER BODY STRENGTH

Developing upper body strength is especially important as you age, but it is a good idea to keep your body strong from a young age.

Building muscle strength helps to support bone health and strength, which is useful in treating and preventing osteoporosis.

BIGGER AND STRONGER TRICEPS

Cable tricep kickback is considered to as one of the most powerful tricep exercises.

Strong triceps will come in handy in many other upper body exercises such as the barbell bench press, chest dips, and more.

Growing your triceps muscles isn’t just for show as it will improve your performance in other exercise routines at the gym.

IMPROVES MIND AND MUSCLE CONNECTION

Mind and muscle connection refers to the process of mentally focusing on contracting your muscles during an exercise, rather than aimlessly moving your body to carry out the exercise motion.

Cable tricep kickbacks will allow you to specifically focus on exercising one tricep at a time, thereby increasing your mind-muscle connection and triceps hypertrophy.

TRICEPS ISOLATION

The cable tricep kickback is an isolation exercise, meaning the kickbacks will allow you to train your triceps without emphasizing other muscles.

Tricep isolation exercises are especially useful for bodybuilders, athletes, or anyone else seeking to target their triceps without necessarily having to work other muscle groups.

CABLE TRICEP KICKBACKS ALTERNATIVES

BURPEES

Burpees are the ultimate exercise, a dynamic movement combining both strength and cardio by engaging most major muscle groups of the body in rapid succession.

They involve squats, push-ups and jumps, and you should expect your heart rate to elevate significantly while performing them.

OVERHEAD PRESS

This alternative is a strength exercise that works your triceps, deltoids, rear deltoids and upper pecs.

Overhead Press is a great easy move. When done correctly, it can effectively target your arms, chest, shoulders, upper body and upper chest.

SWAN

Swan Exercise is one exercise that works your abs, triceps, deltoids, pecs, rhomboids and spinal erectors.

It is a great easy move which when done correctly can effectively target your arms, chest, core, lower back, lower body, middle back, shoulders, upper body, upper chest and waist.

DOWNWARD DOG

This exercise is an integral part of yoga practice that helps the student easily flow from one position to the next.

When done correctly, this iconic pose should leave your shoulders, core and legs feeling strong and engaged in a deep stretch.

DIP

Dip is a strength exercise that works your triceps.

When done correctly, it can effectively target your arms and upper body.

COMMON CABLE TRICEP MISTAKES TO AVOID

FLARING YOUR ELBOW

Most people tend to flare their elbow out wide when doing the cable tricep kickbacks.

When your elbow flares out, you actually transfer tension away from the tricep and into your rear delts.

To fix this mistake, be sure to tuck your elbow in close to your body.

MOVING YOUR ELBOW

Another common cable tricep kickback mistake is allowing your elbow to stray from its fixed position.

Once again, this mistake removes tension from your tricep. Instead, lower the weight and focus on keeping your elbow completely still.

CONCLUSION

Cable tricep kickbacks are a simple and effective way to build arm and upper body strength. Adding them to your routine can help you in other physical activities.

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