Cable kickback (version 2)

Cómo hacer el Cable kickback (version 2)

1. 1Set a cable pulley to its lowest position and attach a single handle.
2. 2Grip the handle with one hand and step back to create tension on the cable.
3. 3Hinge forward at the hips until your torso is roughly parallel to the floor, supporting yourself with your free hand on a bench or your thigh.
4. 4Pull your working upper arm up so it is tucked against your side and parallel to the floor, with your elbow bent to about 90 degrees.
5. 5Keeping your upper arm fixed, extend your elbow to drive the handle straight back until your arm is fully straight.
6. 6Squeeze the triceps at the top, then lower the handle under control back to the 90-degree start position.
7. 7Complete all reps on one side, then switch hands and repeat.

Consejos de técnica

• Keep your upper arm pinned to your side throughout the set so the movement comes only from the elbow.
• Move slowly and resist the cable on the way down rather than letting it snap your arm forward.
• Pause and fully straighten the elbow at the top to maximize the triceps contraction.
• Choose a lighter weight than you would for compound presses, since this is an isolation movement.

Errores comunes

• Swinging the upper arm or shoulder to move the weight, which shifts work off the triceps and reduces the effect of the exercise.
• Using too much weight, which forces body momentum and prevents a full, controlled elbow extension.
• Not fully straightening the arm at the top, which cuts the range of motion short and limits the triceps contraction.
• Rounding the back instead of hinging at the hips, which puts unnecessary strain on the lower back.

Preguntas frecuentes