Reverse Grip Cable Tricep Kickback 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push
Required Equipment
Cable Machine
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Reverse Grip Cable Tricep Kickback is an effective isolation exercise that primarily targets the triceps. Using a cable machine, the exercise is performed by gripping the handle with a reverse (palms-up) grip, then extending the arm backward while keeping the elbow fixed at the side. This motion focuses on contracting the triceps, helping to build strength and definition in the upper arm. It requires a cable machine for resistance and does not involve secondary muscle groups, making it ideal for targeting the triceps specifically.
How to Perform
Attach a single grip handle to a low pulley on the cable machine and adjust the weight to your preference.
Grip the handle with your left hand using an underhand (palms-up) grip and step backward to create some tension in the cable.
Position your feet together with a slight bend in your knees. Hinge forward at the hips so that your upper body is nearly parallel to the floor.
Place your right hand on a stable surface for balance. Raise your left elbow so that it is positioned high and close to your torso. This is your starting position.
Keeping your elbow in a fixed position, extend your left arm straight back, focusing on fully engaging the triceps.
Squeeze the tricep at the end of the movement, then slowly return your arm to the starting position.
Perform for the desired number of repetitions, ensuring that your movements remain controlled throughout to maximize the engagement of your triceps.
Tips
Maintain a stationary position with your elbows and torso throughout the entire set, ensuring minimal movement from the upper arms.
Focus on controlling the motion at the elbow joint, keeping the upper arms as still as possible during the exercise.
Perform each repetition slowly and deliberately, ensuring that the weight is always controlled. Avoid letting the weight stack drop abruptly.
Begin with your weaker tricep for each set. For most individuals, this will typically be the left tricep.
How Not to Perform
Avoid Swinging Your Body: Do not use momentum or swing your body to extend your arm. This reduces the effectiveness of the exercise and places unnecessary strain on the shoulder. Focus on controlled, smooth movements to target the triceps.
Don’t Let Your Elbow Drift: Keep your elbow in a fixed position by your side throughout the movement. Avoid letting it flare out or move forward, as this will shift the focus away from the triceps and engage other muscle groups.
Don’t Overextend Your Arm: While extending your arm back, avoid overextending past the point where you feel a strong contraction in the triceps. Going too far may cause unnecessary strain on the elbow joint.
Avoid Rushed Reps: Perform each repetition with slow and deliberate control. Rushing through the movement will not only reduce the time under tension for your triceps but also increase the risk of injury due to improper form.
Don’t Use Too Much Weight: Choosing a weight that is too heavy can lead to form breakdown and potentially cause injury. Select a weight that allows you to perform the exercise with proper technique, focusing on muscle engagement rather than lifting heavy.
Avoid Locking Your Elbows: Do not fully lock your elbow joint at the top of the movement. Instead, maintain a slight bend to keep constant tension on the triceps throughout the exercise.
Don’t Let the Weight Stack Drop Suddenly: Always control the descent of the weight back to the starting position. Letting the weight drop quickly can lead to injury and reduces the effectiveness of the exercise.
Avoid Twisting or Leaning: Keep your torso stable and avoid twisting or leaning during the movement. Any movement of the torso takes away from the focus on the triceps and could lead to strain in the back or shoulders.
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.
