Cable kickback exercise animation (Männlich)

Cable kickback

Zielmuskel
Triceps Brachii
Equipment
Cable
Körperregion
Upper Arms
Typ
Strength

The cable kickback is an isolation exercise that targets the triceps brachii using a low cable pulley. Performed one arm at a time while hinged forward at the hips, the constant tension of the cable keeps the triceps loaded through the full range, making it a strong finishing movement for arm size and lockout strength.

Cable kickback: So führst du sie aus

  1. 1Set the cable pulley to its lowest position and attach a single handle.
  2. 2Hinge forward at the hips until your torso is roughly parallel to the floor, keeping a flat back and soft knees.
  3. 3Grip the handle and pin your upper arm against your side so it stays parallel to your torso throughout the set.
  4. 4Start with your elbow bent at about 90 degrees, forearm hanging down toward the floor.
  5. 5Extend your elbow back and up, straightening your arm until it is fully locked out behind you.
  6. 6Squeeze the triceps hard at the top, keeping the upper arm fixed in place.
  7. 7Lower the handle under control by bending only at the elbow until you return to the 90-degree start.
  8. 8Complete all reps on one arm, then switch sides.

Technik-Tipps

  • Keep your upper arm glued to your side and motionless — only the forearm should move so the triceps does the work.
  • Pause and squeeze at full extension for a beat to maximize tension on the triceps.
  • Use a lighter weight than you would for compound presses; this is an isolation move that rewards control over load.
  • Brace your core and keep your back flat throughout to protect your lower back in the hinged position.
  • Keep your wrist neutral and firm rather than letting it flex or rotate.

Häufige Fehler

  • Letting the upper arm drop or swing, which turns the lift into a shoulder movement and takes tension off the triceps.
  • Using momentum or body english to fling the weight back, which reduces muscle work and risks straining the elbow.
  • Not fully straightening the arm at the top, cutting the range short and missing the peak triceps contraction.
  • Rounding the lower back in the hinge, which loads the spine and increases injury risk.
  • Going too heavy, which forces the upper arm to move and breaks strict form.

Häufig gestellte Fragen

What muscles does the cable kickback work?

It isolates the triceps brachii — the muscle on the back of the upper arm responsible for straightening the elbow. The cable keeps tension on the triceps through the whole range of motion.

Is the cable kickback good for beginners?

Yes. Because it is an isolation move with light loads and a fixed cable path, it is easy to learn and helps beginners feel the triceps working without the balance demands of a dumbbell version.

How many sets and reps should I do?

As an isolation finisher, 2 to 4 sets of 12 to 20 reps per arm works well. Use a weight you can control with strict form rather than chasing heavy loads.

What is a good alternative to the cable kickback?

The dumbbell triceps kickback is the closest free-weight version. Cable pushdowns and overhead cable extensions are other triceps isolation options that use the same pulley setup.

Why should I use a cable instead of a dumbbell for kickbacks?

The cable applies steady resistance throughout the movement, including at the top where a dumbbell offers almost none. This keeps constant tension on the triceps and can make the contraction feel stronger.

Ähnliche Übungen