One Arm Cable Tricep Kickback


Pro Tip

Focus on consciously squeezing your triceps for added benefit.


How To

  1. Stand facing the machine with a moderate forward lean and flat back while holding onto the cable with an inward facing palm and your arm bent.
  2. Exhale and extend your arm to straighten it while keeping your upper arm still.
  3. Continue while making sure your legs and torso do not move until your arm is straight.
  4. Inhale and allow your arm to bend, returning it to the starting position.
  5. After all reps are completed, switch sides and repeat the movement. 10 reps prescribed means you should perform 10 reps on each side (20 total).

Primary Muscle Groups

Lower Tricep

Lower tricep, close to your elbow.

Outer Tricep

Outer region of your tricep.


Secondary Muscle Groups

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Obliques

Outer sides of your abdomen.

Upper Tricep

Upper region of your tricep.


Equipment

Single Grip Handles

Some exercises may require you to use only one handle. Pay close attention to the animation to verify the number of handles needed.

Single Pulley Tower

If unavailable, you can go to a machine with two towers instead. If you do this, just use one of the two towers.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment