Kickbacks on the cable are an effective exercise for the triceps. They are ideal at the end of a triceps workout. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Place a weight bench in front of the cable tower and position the cable at about knee height. Attach a rope or just use the cable. Stand next to the weight bench and support yourself on the bench with your right hand and right knee. Keep your left foot on the floor. Your upper body should be bent forward horizontally.
2
Hold the rope in your left hand, palm facing your body. Your left upper arm should be parallel to your upper body and your lower arm should be hanging vertically towards the floor.
3
Extend your left arm completely backwards in a kickback motion so that your forearm is in line with your upper arm. Your upper arm remains in the same position (parallel to your upper body) throughout the exercise. Exhale as you do this.
4
Bend your arm in a controlled manner until your forearm is perpendicular to the floor again. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.
Tip
As we are hitting the triceps in isolation here, a light weight is sufficient. Make sure you perform the exercise cleanly without swinging. Hold the stretch for 1 second. Make sure that your back remains straight throughout the exercise.
Muscle groups
Primary
Triceps (long head)
Secondary
—
Tertiary
—
Equipment
Cable pull
Flat bench
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