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SINGLE ARM CABLE TRICEP KICKBACK

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SINGLE ARM CABLE TRICEP KICKBACK

Single Arm Cable Tricep Kickback: Strengthen Your Triceps with Precision

The triceps, comprising three heads, are an important group of muscles in our arms. When it comes to developing strong, well-defined triceps, the single arm cable tricep kickback exercise is a fantastic choice. In this article, we will explore the benefits, proper technique, variations, and safety precautions associated with this exercise. Get ready to take your tricep workouts to the next level!

Benefits of Single Arm Cable Tricep Kickback

1. Targeted Tricep Engagement

The single arm cable tricep kickback primarily targets the long head of the triceps brachii, followed by the lateral and medial heads. By isolating these muscles, this exercise allows for better focus and control, leading to greater muscle activation and development.

2. Muscle Symmetry

Using single-arm movements helps to address any muscular imbalances that may have developed over time. By performing the single arm cable tricep kickback, you can ensure that both triceps are working equally, promoting symmetry and preventing one arm from overpowering the other.

3. Joint Stability

Strengthening the triceps through this exercise assists in maintaining overall joint stability in the elbow and shoulder. As the triceps contribute significantly to elbow extension, it is vital to keep them strong to support and protect these joints during daily activities and exercises.

4. Variety in Workout Routine

Adding the single arm cable tricep kickback to your workout routine will bring variety and diversity to your tricep exercises. This variety not only keeps your workouts interesting but also enhances your triceps' overall development by challenging them in a different way.

Proper Technique

  1. Begin by setting up a cable machine with the pulley positioned at waist height. Attach a single handle to the pulley.

  2. Stand side-on to the cable machine. Place your feet shoulder-width apart for stability and slightly bend your knees.

  3. Grab the handle with an overhand grip and keep your elbow slightly higher than your shoulder, maintaining a 90-degree angle at the elbow joint.

  4. Position your non-working arm on your waist to provide support and stability throughout the movement.

  5. Initiate the exercise by exhaling and extending your forearm backward, focusing on contracting your triceps while keeping your upper arm stationary.

  6. Pause at the end of the movement and squeeze your tricep muscles tightly.

  7. Slowly return to the starting position by inhaling, maintaining control throughout the eccentric portion of the exercise.

  8. Repeat the movement for the desired number of repetitions before switching to the other arm.

Variations

1. Dumbbell Single Arm Tricep Kickback

This variation replaces the cable machine with a dumbbell. With one hand supporting your knee and the other hand holding the dumbbell, perform the same movement described above. This can be done seated or standing, depending on preference and equipment availability.

2. Resistance Band Single Arm Tricep Kickback

For those without access to a cable machine or dumbbells, resistance bands can be used. Secure one end of the resistance band to a sturdy anchor point and hold the other end with your working arm. Execute the tricep kickback movement outlined earlier, ensuring the resistance band remains taut throughout the exercise.

Safety Precautions

To prevent injury and obtain the best results, keep these safety precautions in mind:

  1. Warm up adequately before performing this exercise to loosen up the shoulder and elbow joints.

  2. Do not round your back or hunch your shoulders during the movement. Maintain a neutral spine and good posture throughout.

  3. Ensure that your working arm stays close to your body and does not swing or move excessively.

  4. Use an appropriate weight or resistance level that allows you to maintain proper form throughout the exercise.

  5. If you have any pre-existing shoulder or elbow injuries, consult with a healthcare professional before attempting this exercise.

In conclusion, the single arm cable tricep kickback is an effective and versatile exercise to develop well-defined triceps. By following the proper technique, exploring variations, and adhering to safety precautions, you can safely and effectively strengthen your triceps, promote muscle symmetry, and improve overall joint stability. Incorporate this exercise into your routine and witness the impressive results it can deliver.

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