Are you tired of flabby arms? Do you want to tone your triceps and show off your guns? Look no further than the cable triceps kick back. This exercise targets the triceps muscles, helping to strengthen and tone them for a more defined look. In this article, we'll walk you through the proper form and technique for performing a cable triceps kick back.
What You'll Need
To perform a cable triceps kick back, you'll need access to a cable machine. This machine consists of a weight stack connected to a cable and handle. You'll also need a bench or stable surface to rest your opposite knee and hand on.
Proper Form and Technique
Begin by standing facing the cable machine, with your feet shoulder-width apart. Hold the handle with an overhand grip, with your elbow bent at a 90-degree angle and your upper arm parallel to the ground. Place your opposite hand and knee on a bench or stable surface.
Extend your arm straight back, keeping your elbow close to your body. Pause briefly at the end of the movement, then slowly return to the starting position. Repeat for desired reps and switch sides.
Common Mistakes to Avoid
One common mistake when performing a cable triceps kick back is allowing your upper arm to move away from your body. This reduces the effectiveness of the exercise and can lead to injury. Keep your upper arm parallel to the ground throughout the movement.
Another mistake is using too much weight. This can lead to improper form and strain on your joints. Start with a lighter weight and gradually increase as you become comfortable with the movement.
Variations
There are several variations of the cable triceps kick back that you can try to target different areas of the triceps. One variation is to perform the exercise with a rope attachment instead of a handle. This allows for a wider range of motion and targets the outer head of the triceps.
Another variation is to perform the exercise with both arms at the same time. This is known as a double-arm cable triceps kick back and can be a great way to challenge your triceps and improve your overall strength.
Conclusion
The cable triceps kick back is a great exercise for toning and strengthening your triceps. By using proper form and technique, you can target this muscle group and achieve a more defined look. Remember to start with a lighter weight and gradually increase as you become comfortable with the movement. Give this exercise a try and see the results for yourself!