Cable Kickback

Introduction

The Cable Kickback is a strength training exercise that targets the triceps muscle group, located at the back of your upper arm. It primarily helps in building upper body strength, improving arm extension, and enhancing push-up performance. This exercise effectively contributes to toning and defining the back of the arms due to its focused resistance on the triceps, making it ideal for individuals with specific fitness goals related to upper body definition or improving overall functional strength.

Muscles Worked

• Primary: Triceps Brachii (long, medial, and lateral heads)
• Secondary: Anconeus, Brachioradialis, and Biceps Brachii (short head)

How to Do It (Step-by-Step)

1. Stand on a stable surface with your back straight and feet hip-width apart, holding a resistance band or cable handle in one hand at chest level. The free end of the band should be anchored securely.
2. Step backwards while keeping your heels down, extending your working arm in front of you and slightly rotating your torso towards the direction of movement to create tension on the band or cable.
3. Ensure that your movements are controlled and focused on engaging your hamstrings and glutes throughout the exercise. Keep your core engaged and maintain a neutral spine.
4. Tip: Keep your heels down during the entire movement to minimize strain on your knees, and exhale as you perform the exercise for better control.

Rep & Rest Guidelines

• Strength: 4–6 reps, 2–3 min rest
• Hypertrophy: 8–12 reps, 60–90 sec rest
• Endurance: 12–20 reps, 30–60 sec rest

For optimal progression, consider using Auto Progression in your workout plan.

Easily manage rest times with the Rest Timer.

Form Tips

• Maintain a stable core and upright posture during the exercise to maximize power transfer and minimize risk of injury.
• Keep your toes pointed slightly upward during the movement for better control and efficiency, while ensuring the heels remain in contact with the floor throughout.
• Gradually increase the resistance (weight or band tension) as you progress, focusing on proper form and technique before increasing intensity to avoid compromising form and risking injury.

When to Use It

• Strengthening Posterior Muscles: Cable kickback helps build the strength of your triceps and posterior deltoids, essential for pushing movements and maintaining good posture.
• Isolation and Control: For individuals recovering from injury or looking to focus on specific muscle groups, cable kickbacks offer controlled resistance and isolation of the tricep muscles.
• Enhancing Balance and Core Stability: By performing cable kickbacks while standing on an unstable surface (like a balance disc), you can engage your core muscles for better stability during the exercise.

Workout History - Keep track of all your cable kickback workouts and more with Volym's comprehensive workout history feature.