Cable Bent Over Single Arm Kickback

Description

How to Do Cable Bent Over Single Arm Kickback

1. 1
   Setup

   Stand facing the cable machine, set the pulley to the lowest position, and attach a single grip handle.

2. 2
   Setup

   Take a step back from the machine, assume a staggered stance with one foot forward, and hinge at your hips until your torso is nearly parallel to the floor.

3. 3
   Setup

   Grab the handle with one hand, tuck your elbow close to your side, ensuring your upper arm is parallel to your torso and your forearm is perpendicular to the floor.

4. 4

   Exhale and extend your elbow, contracting your triceps to push the handle straight back until your arm is fully extended and your triceps are squeezed.

5. 5

   Inhale and slowly return the handle to the starting position, controlling the movement and feeling a stretch in your triceps.

6. 6

   Complete all repetitions on one arm before switching to the other arm to maintain balance and focus.

Tips

• Keep your upper arm completely stationary throughout the movement, initiating the extension purely from your elbow joint to isolate the triceps.
• Maintain a stable torso and avoid swinging the weight by engaging your core muscles.
• At the peak of the extension, give an extra squeeze to your triceps and slightly rotate your wrist (supinate) to maximize contraction.
• Control the eccentric (returning) phase of the movement, resisting the weight as it comes back to the starting position to enhance muscle growth.

Common Mistakes

• ×Swinging the weight by moving your shoulder: Ensure your upper arm remains fixed parallel to your torso, only allowing movement at the elbow joint.
• ×Not fully extending the arm: Focus on achieving complete elbow extension at the end of the movement to fully activate all heads of the triceps.
• ×Using too much weight, leading to poor form: Reduce the resistance to a level where you can maintain strict form and feel the triceps working without compensation.