Tricep cable kickback machine
The triceps cable kickback machine (unilateral) is an isolation exercise that targets the triceps, especially the long head. It's ideal for building muscle mass and definition in the triceps, making it an excellent option for anyone looking to sculpt the back of their arm in a controlled and safe manner. The cable provides constant tension, maximizing muscle stimulation.
Primary Equipment
Dual cable pulley machine
Dual cable pulley machine
Key Benefits
- Effective isolation of the triceps for muscle development.
- Constant tension from the cable, optimizing stimulation throughout the entire movement.
- Helps improve arm symmetry and definition.
- Lower joint impact compared to free weights, ideal for rehabilitation or warm-ups.
Instructions
- Initially, lean forward, grab the cable, and align your arm with your torso
- Stabilize your shoulder and torso
- Keep your torso aligned with your hips
- Perform the elbow extension movement in a controlled manner
Tips
- Avoid moving your torso and shoulders
- Avoid using momentum or sudden movements
- Maintain the alignment of your elbow with your torso
Restrictions
Avoid if you experience elbow or shoulder pain during the movement. Individuals with shoulder instability should use light loads and focus on form. Beginners should start with light weights to master the technique and prevent compensation with the torso.
Common Mistakes to Avoid
- Using excessive weight and compensating with the torso, losing triceps isolation.
- Not fully extending the arm, reducing triceps activation.
- Allowing the elbow to move, turning the exercise into a compound movement.
Target Muscle
Primary
