Classic cable triceps kickbacks

To perform triceps kickbacks on the cable machine, you position yourself in front of the cable tower. Take a step forward, with your upper body leaning forward, approximately midway between an upright stance and a horizontal alignment. Maintaining a slight arch in your lower back helps protect the spine, and your gaze is directed downward. It is crucial to maintain a highly stable position. Next, grasp the cable handles with your hands, either from above or below, depending on your preferred variation. Your upper arm should now be parallel to the ground, while your forearm points more vertically downward. Ensure that the cable is already under tension.

Movement execution

Initiate the movement by extending your forearm backward. Hold the cable handle from above. Breathe out during this motion. In the final position, your entire arm is almost fully extended and parallel to the ground. Now, inhale and return your forearm to the starting position. Throughout this motion, keep your body and upper arm completely stable.

Also worth noting is

One way to enhance stability and intensify your focus on the movement is to use your other arm in front as support.

In addition

The second variation of the exercise places the emphasis on the grip as the key difference. You now hold the handle in an underhand grip. As you exhale, extend your arm backward until it is nearly fully extended. Subsequently, gently return to the starting position, and perform a light inhalation during this exercise.

Stressed muscles and common mistakes

You can find further information regarding the muscles targeted and common mistakes in performing the traditional cable triceps kickbacks on the website dedicated to cable triceps kickbacks.

Alternative variations to classic triceps kickbacks on the cable pulley

To add more variety to your workout, you also have the option of trying similar exercises or turning to additional variations of the classic triceps kickbacks on the cable machine.