Cable Two Arm Tricep Kickback

Description

How to Do Cable Two Arm Tricep Kickback

1. 1
   Setup

   Stand facing a cable machine, attach a rope handle or two single handles to a low pulley. Grab the handles with an overhand grip, palms facing each other.

2. 2
   Setup

   Hinge slightly forward at your hips, keeping your back straight and core engaged. Tuck your elbows close to your sides, bent at 90 degrees, with your upper arms parallel to the floor.

3. 3

   Keeping your upper arms stationary and elbows fixed, extend your forearms backward and upward, squeezing your triceps forcefully at the peak contraction.

4. 4

   Slowly and with control, return the handles to the starting position. Allow your forearms to bend back to 90 degrees while maintaining constant tension on your triceps.

5. 5

   Exhale as you extend your arms and contract your triceps, and inhale as you slowly return to the starting position.

Tips

• Maintain a slight forward lean from the hips to keep constant tension on the triceps throughout the entire range of motion.
• Focus on initiating the movement purely from your triceps, avoiding any swinging motion from your torso or shoulders.
• Ensure your elbows remain pinned tightly to your sides and do not flare out during the extension to maximize triceps isolation.
• Control the eccentric (lowering) phase of the movement to fully engage the triceps and promote muscle growth.

Common Mistakes

• ×Swinging the weight using momentum instead of tricep force; fix this by lowering the weight and focusing on a controlled, deliberate contraction.
• ×Flaring elbows out to the sides, which reduces tricep isolation and can strain the shoulders; fix this by keeping elbows tucked tightly to your torso throughout the entire movement.
• ×Not fully extending the arms at the top of the movement, missing the peak contraction; fix this by consciously squeezing your triceps to achieve full elbow extension and a brief pause.