Description

Kickbacks on the cable are an effective exercise for the triceps. They are ideal at the end of a triceps workout.

Exercise

Triceps kickbacks

With rope, bent forward

Type: Bilateral Rest: 120s Equipment: Kabelzug

Tutorial

1

Stand in front of the cable tower and position the cable pulley at knee height. Attach a long rope.
2

Stand in a stable position and take the rope in both hands, palms facing inwards. Bend your upper body forwards by approx. 45° and keep your upper arms close to your body. Squat down slightly.
3

Extend your arms completely backwards in a kickback motion so that your forearms are in line with your upper arms. Your upper arm remains in the same position (parallel to your upper body) throughout the exercise. Exhale as you do this.
4

Bend your arms 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.

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.