Cable tricep kickbacks are an effective isolation exercise that targets the back of the arm – the triceps. This exercise uses the cable machine which allows you to keep these muscles under constant tension throughout the movement to get great results. This guide explores the muscles involved in cable tricep kickbacks and teaches you to perform this exercise with proper form so you can avoid common mistakes and get all the benefits associated with cable tricep kickbacks.
What Muscles Do Cable Tricep Kickbacks Work?
Primary Muscles Involved in Cable Tricep Kickbacks:
- Triceps Brachii: The triceps is a muscle with three heads (long, lateral, and medial head) located on the posterior area of the arm. The long head runs along the back of the upper arm, the lateral head is located on the outer part of the upper arm and contributes to the definition of the triceps, and the medial head is situated deeper in the arm. The triceps is the primary muscle responsible for straightening the arm at the elbow – essential for pushing actions, such as pushing open a door, performing a push-up, or throwing a ball. During cable tricep kickbacks, the long head is engaged in shoulder extension and stabilization while the the medial head plays a key role in arm extension.
Secondary Muscles:
- Deltoids (Posterior Fibers): The deltoids are located on the shoulder. Their primary role is to facilitate arm movements, such as lifting your arms overhead, as well as in rotational and lateral movements of the shoulder. During cable tricep kickbacks, they stabilize the shoulder joint.
- Latissimus Dorsi: The latissimus dorsi are located on the back. These flat large muscles are responsible for shoulder extension, adduction, and internal rotation. During the cable tricep kickback, they provide minor stabilization for the upper arm.
- Rhomboids and Trapezius: These muscles are located in the upper back and play crucial roles in the movement and stabilization of the shoulder blades (scapulae).
- Forearm Muscles: Forearms play a crucial role in facilitating hand and wrist movements. During cable tricep kickbacks, they help grip the handle and stabilize the wrist.
- Core Muscles: The core muscles are essential in stabilizing the spine. They help maintain proper posture and balance during cable tricep kickbacks.
Benefits of Cable Tricep Kickbacks
Cable tricep kickbacks are an effective exercise for targeting the triceps. Here are some key benefits:
- Tricep Isolation: Cable tricep kickbacks target and isolate the triceps
- Hypertrophy: This exercise helps to build and define the back of the upper arm
- Strength: Strong triceps are essential for overall upper body strength, aiding in pushing movements
- Constant Tension: Unlike free weights, cables provide continuous tension on the muscle, enhancing muscle activation and efficiency
- Joint-Friendly: The controlled motion and adjustable resistance make cable tricep kickbacks a joint-friendly option, reducing strain on the elbows compared to some other tricep exercises
- Aesthetics: This exercise emphasizes the long head of the triceps, promoting balanced muscle development and improving the look of the arms
- Versatility: The use of the cables allows this exercise to be pretty versatile. Adjusting the pulley height or grip can alter the angle of resistance, allowing for variation to target different parts of the triceps
- Easy: This exercise is great for beginners or experienced lifters. Beginners can start with lighter weights to perfect their form, while advanced lifters can use heavier resistance to gain mass and define the triceps
- Symmetry and Balance: Arms can lack symmetry or have different levels of strength. Training each arm with a cable allows each arm to pull its weight individually, helping correct imbalances and lack of arm symmetry
How to Do Cable Tricep Kickbacks
- Set up the cable machine by adjusting the pulley in a low position and the weight to a manageable load
- Stand facing the cable machine so your working arm is in front of the cable
- Grab the handle with one hand, step back slightly to create tension in the cable
- Lean forward slightly from the hips, keeping your back flat and positioning your torso almost parallel to the ground
- Keep your core tight and bend your knees slightly for stability. You can use your free hand for support, such as bracing on your thigh or the cable machine
- Keep your working arm close to your torso with your elbow bent at about a 90-degree angle. Your upper arm should stay stationary throughout the movement
- As you exhale, push the handle backward by straightening your arm – fully extending your elbow
- Contract your triceps at the top of the movement and hold for a couple of seconds
- As you inhale, slowly bring the handle back to the starting position by bending your elbow, maintaining control throughout the motion
- Repeat 10–15 times for 3–4 sets
- Switch to the other arm and repeat
Cable Tricep Kickback Mistakes
Here are the most common mistakes when performing cable tricep kickbacks:
- Using Too Much Weight: Selecting a weight that’s too heavy can lead to improper form. Choose a weight that allows you to perform the movement with full control and proper technique
- Swinging the Arm: Using momentum to move the cable instead of isolating the triceps engages other muscles. Keep your upper arm stationary and focus on extending the elbow, engaging only the triceps
- Improper Body Position: Standing too upright or not leaning forward enough reduces the range of motion and the effectiveness of the exercise. Maintain a slight forward lean with a neutral spine
- Having Your Elbows Flared: Allowing the elbows to flare outward reduces tricep engagement. Keep the elbow tucked close to your body throughout the movement
- Short Range of Motion: Not fully extending the arm, stopping short of full contraction, doesn’t allow you to gain the benefits of the exercise. Extend your arm fully to feel the tricep contraction at the top of the movement
- Improper Wrist Position: Letting the wrist bend or flop during the exercise can strain the joint. Keep your wrist neutral and aligned with your forearm
- Rushing Through Reps: Performing the exercise too quickly, relying on momentum rather than controlled movement, doesn’t allow you to isolate the triceps properly. Slow down the motion, focusing on squeezing at the top and returning to the starting position in a controlled manner
- Incorrect Cable Height: Setting the cable pulley too high or too low alters the movement mechanics. Position the cable slightly below waist height to ensure proper alignment
- Not Engaging Your Core: Allowing your core to relax leads to an unstable torso and can potentially strain your back. Engage your core throughout the movement to maintain stability
- Overarching the Lower Back: Letting the lower back arch excessively can strain your back as well. Keep your back neutral and avoid excessive arching by engaging your core
Cable Tricep Kickbacks Video
Tricep Workout
You can complete your tricep workout by performing the following exercises:
- Dumbbell Lying Tricep Extensions
- Seated Overhead Tricep Extensions
- Tricep Pushdowns
- Close Grip Presses
Incorporating cable tricep kickbacks into your workout routine is an excellent way to build tricep strength, enhance arm stability, and improve performance in pushing movements. The constant tension provided by the cable machine ensures optimal muscle engagement throughout the exercise. To maximize effectiveness, it’s essential to maintain proper form. By avoiding the common mistakes associated with cable tricep kickbacks, you can benefit from this exercise and get the results you are looking for. With controlled execution, this exercise can be a powerful addition to your fitness regimen.
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The Fitness Wellness Mentor
