Cable Two Arm Tricep Kickback 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Two Arm Tricep Kickback is an effective isolation exercise designed to primarily target the triceps while also engaging the shoulders as secondary muscles. Using a cable machine, the exercise involves extending the arms backward in a controlled manner to fully engage the triceps. This movement isolates the triceps, providing a focused contraction that helps build strength and muscle definition. The shoulders assist in stabilizing the arms during the motion, making it a great exercise for developing the upper arms. The use of a cable machine allows for continuous tension throughout the movement, enhancing the effectiveness of the workout.
How to Perform
Prepare the Cable Machine: Start by adjusting the pulley of the cable machine to its lowest setting. Attach a single handle to the cable for ease of grip.
Assume the Starting Position: Stand in front of the machine with your feet about hip-width apart, keeping your knees slightly bent for stability. Grip the handle with both hands, making sure your palms face toward your body.
Engage Your Core and Lean Forward: Hinge at your hips, keeping your back straight and core engaged to protect your spine. Your upper arms should be parallel to the ground, with your elbows bent at a 90-degree angle.
Perform the Kickback: Without moving your upper arms, extend your elbows and push the handle backward, fully straightening your arms. Focus on keeping your elbows tight to your body and maintaining control throughout the movement.
Squeeze and Hold: At the end of the extension, hold the position for a brief second, squeezing your triceps to maximize the contraction. This pause helps to activate the triceps fully.
Return to Starting Position: Slowly reverse the motion, bringing your arms back to the starting position while maintaining tension on the cable. This controlled movement ensures that you are engaging the muscles properly.
Repeat: Perform the exercise for the recommended number of repetitions, focusing on smooth, controlled movements to maintain optimal muscle activation.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Prioritize Tricep Engagement: Ensure that your triceps are the primary muscle driving the movement. Avoid using momentum or swinging your arms to move the weight.
Maintain Proper Posture: Keep your core tight and your back straight throughout the entire exercise. This will help you maintain stability and reduce the risk of injury.
Adjust the Resistance: Select a weight that allows you to perform the exercise with correct form while still providing a sufficient challenge for your muscles. If needed, modify the resistance to match your strength and capabilities.
How Not to Perform
Avoid Swinging Your Body: Don’t use momentum or allow your body to swing back and forth to move the weight. This takes the focus off your triceps and can cause unnecessary strain on your shoulders and lower back. Keep your movements controlled and deliberate.
Don’t Lock Your Elbows: When extending your arms, avoid locking your elbows at the fully extended position. This can cause strain on your elbow joints and diminish muscle activation. Maintain a slight bend in the elbows to keep tension on the triceps.
Prevent Overarching Your Back: Do not arch your back or lean too far forward during the exercise. This can lead to lower back strain. Keep your back neutral and your core engaged throughout the movement to protect your spine.
Avoid Raising Your Elbows: Your upper arms should remain parallel to the floor and close to your body throughout the exercise. Don’t let your elbows flare outward, as this reduces the isolation of the triceps and can strain your shoulder joints.
Don’t Rush the Reps: Perform each repetition in a controlled manner, avoiding any quick, jerky motions. Moving too fast can lead to poor muscle engagement and reduce the effectiveness of the exercise.
Don’t Use Excessive Weight: If the weight is too heavy, you may compensate by using other muscle groups or swinging your body, which decreases the focus on the triceps. Choose a weight that allows for proper form and smooth execution.
Avoid Excessive Leaning: Don’t lean too far forward at the hips. Over-flexing the torso can disrupt your posture and lead to back discomfort. Aim for a slight lean, keeping your back straight and your core engaged.
Don’t Forget to Breathe: Holding your breath during the movement can cause unnecessary tension in your body. Exhale as you extend your arms, and inhale as you return to the starting position to maintain fluidity and stability.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
