Single Arm Cable Tricep Kickback

Instructions for proper form

Stand next to a cable machine with the cable set at the lowest pulley position. Grab the handle with one hand, using a neutral grip (palms facing each other). Step back slightly from the machine to create tension in the cable. Keep your core engaged and your elbow close to your body as you bend at your waist slightly. Start with your elbow bent at a 90-degree angle. Extend your arm straight back in an arc motion, focusing on squeezing your triceps at the end of the movement. Slowly return to the starting position, maintaining control throughout the exercise.

Common mistakes to avoid

Avoid using momentum to swing the weight; keep the movement controlled. Do not flare your elbow out; it should remain close to your side. Avoid leaning too far back or forward; maintain a stable upper body position. Ensure your feet are stable and not moving during reps.

Benefits

Specific benefits of the exercise

The Single Arm Cable Tricep Kickback isolates the triceps brachii, effectively targeting and helping to build strength and definition in the back of the upper arm.

Expected results and timeframe

With consistent practice, you can expect increased tricep strength and muscle definition within 4-6 weeks of regular training..

Who this exercise is best for

This exercise is ideal for beginners looking to strengthen their triceps, bodybuilders aiming for muscle definition, and anyone in rehabilitation focusing on upper body strength.

Scientific studies supporting its effectiveness

Studies have shown that resistance training targeting specific muscle groups, such as the triceps, can lead to hypertrophy and increased functional strength. Research indicates that isolation movements can effectively enhance muscle endurance and strength.

Variations

Beginner modifications

For beginners, consider using a lighter weight and focusing on perfecting form. You may also perform the kickback while seated on a bench to minimize balance requirements.

Advanced progressions

As you become more experienced, you can increase the weight on the cable machine or try doing the kickback on an unstable surface (like a stability ball) to engage more core muscles.

Integrations

Complementary exercises

Complement this exercise with push-ups and overhead tricep extensions to further target the triceps and improve overall upper body strength.

Super set recommendations

Super set the Single Arm Cable Tricep Kickback with a single-arm dumbbell row to exhaust the triceps and back for a balanced workout.

Sample workout routines

In a tricep-focused workout, you can include: 1. Single Arm Cable Tricep Kickback (3 sets of 12-15 reps) 2. Overhead Tricep Extension (3 sets of 10 reps) 3. Skull Crushers (3 sets of 10-12 reps)

Exercise combinations

Combine this exercise with other cable machine workouts like cable chest flys or cable lateral raises for a comprehensive upper-body workout.

Best time to do this exercise in your workout

Include the Single Arm Cable Tricep Kickback towards the end of your upper body workout, after compound movements to allow for muscle fatigue and maximum effectiveness.