Cable Two Arm Tricep Kickback

Cómo hacer el Cable Two Arm Tricep Kickback

1. 1Set two handles on the low pulleys of a cable machine and grab one in each hand with a neutral grip.
2. 2Stand between the stacks and hinge forward at the hips until your torso is roughly parallel to the floor, keeping a flat back and braced core.
3. 3Pin both upper arms tight against your sides so your elbows stay fixed and point back toward the cables.
4. 4From a 90° bend, extend both forearms back until your arms are fully straight and you feel the triceps fully contract.
5. 5Squeeze the triceps briefly at full extension without swinging your shoulders or torso.
6. 6Lower the handles under control, returning your forearms to the 90° start position without letting the weight pull your elbows forward.
7. 7Complete your reps, then step forward to unload the cables and set the handles down.

Consejos de técnica

• Keep your upper arms locked against your ribs throughout the set so the movement comes only from your elbows, not your shoulders.
• Lead the motion by squeezing the triceps rather than yanking the cables; the extension should feel deliberate.
• Maintain a flat back and braced core in the hinge to protect your lower back and keep your torso still.
• Use a controlled tempo on the way back so the cable tension stays on the triceps instead of momentum doing the work.

Errores comunes

• Letting the elbows drift forward or flare out, which turns the move into a shoulder action and takes tension off the triceps.
• Swinging the torso up and down to fling the handles back, which uses momentum and cheats the triceps out of the work.
• Stopping short of full extension, which skips the peak contraction where the triceps work hardest.
• Rounding the lower back in the hinge, which adds unnecessary strain on the spine.

Preguntas frecuentes