Kickback with one arm and cable
Cable kickbacks are an effective exercise primarily targeting the gluteus maximus, with additional engagement of the hamstrings and core stabilizers. This isolation movement helps in shaping and strengthening the glutes, enhancing lower body power and stability. Athletes benefit from improved performance in activities requiring explosive leg movements like sprinting and jumping. By incorporating cable kickbacks into their routine, athletes can achieve better muscular balance, reduce injury risk, and enhance overall lower body strength and functionality.
| Primary muscle group: | Arms |
| Exercise type: | Cable |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
8kg
Avg. weight
17lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Set up a hip-high cable pulley. Remove the attachment. Grasp the cable's end clip and step back to create tension.
- 2Lean forward slightly and raise your upper arm to shoulder level.
- 3Exhale as you extend your elbow, keeping your upper arm fixed.
- 4Hold for a count of two.
- 5Inhale as you flex your elbow and return to the starting position.
- 6Repeat for desired repetitions.
- 7Switch arms and repeat the exercise.
Tips & Tricks
Maintain Proper Posture: Keep your back straight and bend slightly forward at the hips. This will ensure effective engagement of your triceps and prevent strain on your lower back.
Full Extension: Fully extend your arm backward without locking the elbow. This maximizes the contraction of the triceps and enhances muscle engagement.
Controlled Movement: Perform the exercise in a slow, controlled manner to maximize muscle activation and reduce the risk of injury. Avoid using momentum to lift the weight.
Stationary Upper Arm: Keep your upper arm close to your body and stationary throughout the exercise. Only your forearm should be moving. This focuses the effort on your triceps.
Grip: Use a neutral grip (palm facing your body) to maintain a comfortable and natural wrist position, which can also help in focusing more on the triceps.
Breathing: Exhale as you extend your arm backward and inhale as you bring the cable back to the starting position. This helps in maintaining rhythm and provides better control.
Use Light Weights: Start with a lighter weight to perfect your form before gradually increasing the resistance. Proper form is crucial for targeting the triceps effectively.
Core Stability: Engage your core muscles to maintain stability and balance throughout the movement. This prevents unnecessary movements and isolates the triceps.
Mirror Check: If possible, perform the exercise in front of a mirror to monitor your form and adjustments needed in real-time.
Avoid Elbow Flaring: Keep your elbow close to your body at all times to focus the stress directly on the triceps rather than distributing it to other muscle groups.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
