Kickbacks on the cable are an effective exercise for the triceps. They are ideal at the end of a triceps workout. You only need a long theraband for this exercise and can do it at home or in the gym.
Exercise
Triceps kickbacks
Prevented
Type: Bilateral
Rest: 120s
Equipment: Fitnessband lang
Tutorial
1
Attach a long Theraband around a table leg or similar.
2
Stand in a stable position and grasp the ends of the band with one hand, 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
Ensure a clean execution without swinging. Hold the stretch for 1 second. Make sure that your back remains straight throughout the exercise.
Make sure you choose the right band for you (resistance, length).
Note: You can use the grip width to adjust the resistance of the band. If you make the band shorter, the resistance will be higher and the exercise will be harder. Long bands can also be folded in the middle to halve their length and increase the resistance.
Muscle groups
Primary
Triceps (long head)
Secondary
—
Tertiary
—
Equipment
Resistance band long
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