Tricep Cable Kickbacks

Tricep cable kickbacks are one of those effective exercises that help with tricep isolation. Its main motive is improving your upper body strength and aesthetics.

If you are a fitness enthusiast and your goal is to work on your upper body strength and size then the cable tricep kickback workout is ideal for you. This works for a lot of muscle groups that we will be discussing further in this article. If you are someone who is focused on your triceps then do read this article till the end.

Muscles worked when you do the cable tricep kickback exercise-

Tricep cable kick bags are one of those effective exercises that help with tricep isolation. Its main motive is improving your upper body strength and aesthetics.

Primary muscle groups

As the name signifies this particular workout exercise majorly works for your triceps. The tricep muscles on your body majorly comprise three heads.

These three heads include the long, the medial, and the lateral head. The cable tricep kickback exercise focuses on all three heads of these muscles and majorly targets the lateral head.

Secondary muscle groups

As mentioned above the cable tricep kickback exercise is a pure isolation exercise for the triceps but it also works for various other muscle groups in your body.

Various other muscle groups of your mid, upper back, and rear deltoids work together in contraction for stabilizing your upper body. Also, your core muscles start activating to support your midsection throughout this exercise.

Benefits of doing the cable tricep kickback exercise

Helps you achieve bigger and stronger triceps –

This particular kick bag exercise is very very powerful for your triceps. Since we all know that strong triceps are extremely crucial and important. If you want your upper body to excel and you do upper body exercises like chest, lips, bench press, barbell, etc.

Then working towards growing your tricep muscles would not only make you look fit and attractive but will also help in improving your overall performance in the gym.

Triceps isolation

As discussed above in the article the cable tricep take-back exercise is an isolation exercise that enables you to train Your triceps as well as emphasize your muscles.

This is an amazing exercise for bodybuilders and athletes as it is very beneficial for them or anybody else for that matter who wants to target that triceps and doesn’t want to necessarily work on other muscle groups of their body.

This exercise helps in improving your mind-muscle connection

If you are wondering what the term improved mind-muscle connection referred to then don’t worry we can explain. Mid-muscle connection basically refers to the procedure where you mentally focus on the contraction of your muscles during the workout instead of moving your body without any aim just to carry out your motion.

This particular workout also allows you to focus on one of the triceps at a time and increases your triceps hypotrophy while also increasing your mind-muscle connection.

Process of doing the cable tricep kickbacks exercise

Types of equipment required –

Well, the good part is that you don’t require much equipment for doing the cable tricep cake back exercise you just need a cable machine or an attachment (which is completely optional.)

Setup for the exercise

You have to take a Pulley system basically till your knee height or you can also adjust it to your comfort level height.

Now take the pulley system and adjust it at your waist area till your bag region is parallel to the ground.

Once the above two steps are done then you can easily grab the cable that elevates your elbow and slowly bring it closer to your chest area and try bending your arm in a way that your elbow makes an angle of 90 degrees with your forearm.

Method to be followed

• Fix the position of your elbows while slowly trying to contract your triceps.
• Try extending your arms by bringing your hand behind you.
• Take a pause for a few seconds and try squeezing your tricep.
• Make sure that when you squeeze, your tricep should be on the top.
• Now come back to the starting position.
• You can feel free according to your comfort to switch sides & repeat the motion for as many reps as you can.

Things to keep in mind –

If you are a beginner and you have not done the cable tricep kickback exercise prior to your workout routine then it is recommended to go for light weights at the beginning and complete 3 to 4 sets only of around 10 to 15 reps.

Once you get comfortable then you can add some more weights however try sticking to 6 to 8 ranges of reps for around 3 to 4 sets.

Mistakes people and the doing why don’t the cable tricep kickback exercise –

Ending up flaring the elbow –

So many workout enthusiasts, athletes, and weightlifters end up flaring their elbows in the wide direction when they do this particular tricep exercise.

However, this is wrong if it is not supposed to be done because when you flare your elbows there is a transmission of tension from your triceps to your rear delts.

It is absolutely right if you want to train your shoulders and hence you let your triceps but for fixing this particular mistake just try to tuck your elbow close to your body.

Moving the elbow –

It is also one of the common mistakes that people end up doing which is moving their elbow while doing the cable tricep keypad exercise.

Moving your elbow from its sixth position can result in a lot of problems in your body. It can also transmit tension from your tricep.

you must avoid this and try to lower your weight and keep your elbow still while doing the process make sure that you are doing four-arm moves.

Rounding the back area –

Why do the cable tricep kickback exercise if you round your back it will result in excess stress in the spine area and can also result in injury to your hands?

In order to avoid any kind of this comfort pain or injuries. It is recommended to only target your triceps and make sure that your feet are against the ground.

When you engage with your core while also doing the exercise try keeping your back flat.

Variations of the cable tricep kickback exercise –

There are multiple variations of the cable tricep kickback exercise some of the variations include-

• Dumbbell tricep cake bags which is also one of the most popular variations of kick-back exercises.
• The resistance band kickback exercise is performed using a resistance band.
• 1 arms kettleBell kickback exercise that helps you in training your triceps

Alternatives of cable tricep kickback exercise –

• Rope tricep Pulldown exercise
• Barbell skull crushers
• Close grip overhead extension