The cable two arm tricep kickback is an isolation exercise targeting the triceps using a cable machine. It requires maintaining proper posture and control to effectively engage the triceps while minimizing shoulder involvement.
Quick Facts
How to Do Cable Two Arm Tricep Kickback
Follow these step-by-step instructions to perform Cable Two Arm Tricep Kickback with proper form and technique.
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold the cable handle in each hand with your palms facing inwards and your arms bent at a 90-degree angle.
- Keeping your upper arms stationary, extend your forearms backwards until your arms are fully extended.
- Pause for a moment, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Muscles Worked
Understanding which muscles Cable Two Arm Tricep Kickback targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Cable Two Arm Tricep Kickback
Incorporating Cable Two Arm Tricep Kickback into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Triceps Development: Cable Two Arm Tricep Kickback directly targets and strengthens the Triceps, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Shoulders, providing additional training stimulus without extra exercises.
- Constant Tension: Cable machines provide consistent resistance throughout the entire range of motion, maximizing muscle engagement and time under tension.
- Functional Strength: Strength exercises like Cable Two Arm Tricep Kickback build real-world strength that transfers to daily activities and athletic performance.
- Corrects Imbalances: As a unilateral exercise, it helps identify and correct strength imbalances between sides of the body.
Safety Tips and Precautions
Performing Cable Two Arm Tricep Kickback safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Cable Two Arm Tricep Kickback, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Triceps and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Check Cable Condition: Before use, inspect the cable for any signs of fraying or damage. Ensure the attachment is securely connected.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Triceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Cable Two Arm Tricep Kickback, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.
Log the weight used for progressive overload. Aim to gradually increase weight while maintaining proper form.