Cable kickbacks are an effective exercise that targets the triceps muscles. This exercise involves using a cable machine to perform a kicking motion with your leg while holding onto the cable with your hand. Here's how to do cable kickbacks properly.
Step 1: Adjust the Cable Machine
To start, adjust the cable machine to the appropriate height. The cable should be positioned at the same height as your elbow. Make sure the cable and handle are securely attached to the machine.
Step 2: Stand in Position
Stand facing the cable machine with your feet shoulder-width apart. Hold the cable handle with one hand and place your other hand on your hip to maintain balance.
Step 3: Perform the Movement
Slowly kick your arm back while keeping your elbow stationary. Your hand should move towards your hip as your triceps engage. Pause briefly at the top of the movement and then return to the starting position.
Step 4: Repeat the Movement
Complete 10-15 reps on one arm before switching to the other arm. Aim for two to three sets of cable kickbacks in your workout routine.
Common Mistakes to Avoid
One common mistake people make when doing cable kickbacks is letting their elbow move during the exercise. Make sure your elbow stays stationary throughout the entire movement to effectively work your triceps. Another mistake is using too much weight, which can lead to improper form and potential injury.
Benefits of Cable Kickbacks
Cable kickbacks are a great exercise for targeting the triceps muscles. This exercise helps to increase arm strength and tone the back of the arms. Cable kickbacks can also help to improve posture and overall upper body strength.
Conclusion
Cable kickbacks are an effective exercise that can be easily incorporated into your workout routine. By following the proper form and technique, you can effectively work your triceps and improve your upper body strength. Remember to start with a lighter weight and gradually increase as you become comfortable with the movement.