Two Arm 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
Push
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Two Arm Cable Tricep Kickback is an effective exercise designed to target the triceps, helping to tone and strengthen the upper arms. It involves using a cable machine with two handles, allowing for a controlled movement that isolates the triceps. By maintaining a stable posture, you extend both arms backward, fully contracting the triceps at the peak of each repetition. This exercise effectively isolates the triceps, with no significant involvement of secondary muscle groups. It's ideal for those looking to build tricep strength and definition, with minimal equipment required.
How to Perform
Attach either a long rope or two single-grip handles to the low pulley of a cable machine, and select your desired weight on the stack.
Grip the rope or handles with a neutral grip, ensuring your thumbs are facing the cable machine. Step back from the machine to create tension in the cable.
Slightly bend your knees and keep your elbows close to your sides. Lean forward at the waist until your torso is nearly parallel to the floor, while maintaining a strong, stable stance.
If there’s no tension in the cable, take a small step back until the cable is taut. This is your starting position.
Keeping your upper arms stationary, extend your forearms backward, fully straightening your arms while squeezing your triceps at the peak of the movement.
Slowly return to the starting position with controlled movement, maintaining tension in the cable throughout the exercise.
Repeat for the desired number of reps, focusing on slow and controlled movements to effectively target the triceps.
★ 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
Maintain your elbows elevated and fixed in place throughout the exercise, ensuring they don't shift as you extend your arms.
At the peak of each repetition, pause briefly and contract your triceps to fully engage the muscle.
Perform each repetition slowly, focusing on controlling the weight throughout the movement to maximize muscle activation.
How Not to Perform
Avoid Using Momentum: Do not swing your arms or jerk your body to extend your arms. This can cause unnecessary strain on other muscles and reduce the focus on your triceps. Perform each repetition with controlled movement.
Do Not Flare Your Elbows: Keep your elbows tucked in and stationary throughout the exercise. Flaring them out can shift the tension away from the triceps and onto other muscles, reducing the effectiveness of the exercise.
Don’t Overextend: Avoid extending your arms too far past the point of comfort. Hyperextending can put strain on your elbow joints and may lead to injury. Stop when your arms are fully extended but not locked.
Don’t Use Excessive Weight: Using too much weight can compromise form and encourage momentum. Choose a weight that allows you to maintain good technique while still challenging your triceps.
Avoid Rushed Movements: Perform each rep slowly and with control. Rushing through the movement can cause you to lose tension in the triceps and reduce the muscle-building potential of the exercise.
Don’t Neglect Your Core: Failing to engage your core while leaning forward can put unnecessary strain on your lower back. Keep your core tight to support your body and maintain a stable position.
Avoid Shifting Your Body: Keep your torso steady and avoid twisting or swaying as you extend your arms. Any movement from the torso will decrease the isolation of the triceps and could lead to injury.
Do Not Relax at the Bottom: When returning to the starting position, don’t let your arms relax completely. Keep the tension in the cable to maintain continuous resistance on the triceps.
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.
