Cable triceps kickbacks

The upper arm exercise, Cable Tricep Kickbacks, is primarily designed to strengthen your triceps muscle (musculus triceps brachii). It also provides stimulation to the anconeus muscle (musculus anconaeus). Additionally, the finger and hand extensors come into play as supportive muscles when utilizing cable kickbacks for your tricep training.

Triceps kickbacks with the Theraband

Tricep kickbacks with a Theraband are a popular alternative for home training. All you need is the versatile Theraband to perform kickbacks at home. In the following section, you'll learn more about the correct starting position and the optimal execution.

Body Position

Start by placing one foot forward in a lunge position. The front foot secures the center of the Theraband on the floor. Hold one end in each hand. Your upper body is facing forward, and the lower back maintains a slight arch. Engage your muscles, ensuring your upper body hovers almost horizontally above the ground.

Execution

Initiate the movement by exhaling and extending your forearm backward. The upper arm remains stationary; only the forearm guides the Theraband backward. Your arm is then almost parallel to the ground. After a brief hold, return to the starting position, exhaling during this movement.

Classic cable triceps kickbacks

Tricep kickbacks on the cable machine are highly effective for tricep training. Set the cable to the middle height or attach it to the low pulley. In the following sections, you'll find tips on optimal body position and correct execution for both alternatives.

Body Position

For tricep kickbacks on the cable machine, stand in front of the cable tower with your legs in a lunge position. Your upper body is leaning forward, roughly midway between an upright stance and a horizontal upper body. The lower back should maintain a slight arch to protect the spine. Also, gaze downward. Ensure a highly stable stance. Now, grip the cable handles from above or below, depending on the variation. The upper arm is now parallel to the ground, and the forearm points more vertically downward. Keep tension on the cable.

Execution

Initiate the movement by extending your forearm backward while holding the cable from above. Exhale during this movement. In the end position, the entire arm is almost fully extended and parallel to the ground. Inhale and return to the starting position with the forearm. The body and upper arm remain unchanged during this movement.

Tip

You can use your other arm to hold onto something in front, increasing stability and allowing you to focus more on the execution.

Tricep Kickbacks on Cable Machine

The crucial difference in the second training variation is the grip. Now, you have the underhand grip. Exhale as you extend your arm backward, almost fully straightened. Then, slowly return to the starting position, inhaling lightly during this exercise.

Common mistakes with cable triceps kickbacks

In essence, cable tricep kickbacks are a straightforward exercise where it's hard to go wrong. Nevertheless, there are recurring errors observed in the gym. Here is an overview of the most common mistakes and tips on how to avoid them.

✅ Swinging with the upper body and arm: It is very tempting to use the upper body or arm to generate momentum during cable tricep kickbacks. However, for optimal training effectiveness, only the forearm should move.

✅ Fully extending the arm: To protect your elbow joints, you should never fully extend your arm. Instead, maintain a slight bend in the arm.

✅ Round back: Bend your back forward while keeping it straight. Additionally, create a slight arch to protect the spine. There should be no hunching during this exercise.

Alternatives and similar exercises to cable triceps kickbacks

However, you can also incorporate other arm exercises into your training plan to effectively work your triceps. The following section provides a selection of suitable exercise variations.