Cable Bent Over Single Arm Kickback

Isolate and strengthen your triceps with the Cable Bent Over Single Arm Kickback. This exercise targets the back of your upper arm for definition and

IntermediateUpper Arms Cable

Movement: Isolation
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Cable Bent Over Single Arm Kickback

Isolation

Cable Overhead Single Arm Triceps Extension (rope attachment)

Upper Arms · Triceps Brachii · Cable

Intermediate

Isolation

Cable Bent Over Single Arm Neutral Grip Kickback with Rope Attachment

Upper Arms · Cable

Intermediate

Isolation

Cable Bent Over Neutral Grip Kickback with Rope Attachment

Upper Arms · Cable

Intermediate

Isolation

Cable Two Arm Tricep Kickback

Upper Arms · Cable

Intermediate

Description

This is a strength training exercise that targets the triceps brachii muscles. The individual stands with one leg forward, bends over and extends one arm backwards using a cable machine.

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How to do Cable Bent Over Single Arm Kickback

01
Setup
Stand facing the cable machine, set the pulley to the lowest position, and attach a single grip handle.
02
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.
03
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.
04
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.
05
Inhale and slowly return the handle to the starting position, controlling the movement and feeling a stretch in your triceps.
06
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.

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Questions

Is Cable Bent Over Single Arm Kickback good for beginners?

Cable Bent Over Single Arm Kickback is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable Bent Over Single Arm Kickback?

You need Cable to perform Cable Bent Over Single Arm Kickback. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable Bent Over Single Arm Kickback?

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.

What are common mistakes when doing Cable Bent Over Single Arm Kickback?

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.