Kickback with two arms and cable
The cable two arm tricep kickback is a highly effective exercise targeting the triceps, enhancing the arm's posterior strength and definition. This workout engages all three heads of the triceps-long, lateral, and medial-and also activates the core and shoulders for stability. Athletes can benefit significantly as stronger triceps aid in improved performance in pushing movements and arm extension activities. This exercise also helps in balancing arm strength, reducing injury risks, and enhancing overall upper body aesthetics and functional capacity.
| Primary muscle group: | Arms |
| Exercise type: | Cable |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
18kg
Avg. weight
40lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Setup: Attach a long rope or two single grip handles to a low pulley cable. Select your desired weight on the stack.
- 2Grip: Grasp the rope with a neutral grip (thumbs facing each other) and step back from the machine.
- 3Position: Slightly bend your knees and keep your elbows tucked in at your sides. Bend down until your torso is roughly parallel to the floor. If the cable isn't tensioned, take a step back.
- 4Start: This is your starting position.
- 5Extension: Keeping your body fixed, slowly extend your arms backward as far as possible.
- 6Squeeze: Squeeze your triceps at the end of the movement.
- 7Return: Slowly lower your arms back to the starting position.
- 8Repetition: Repeat for the desired number of reps, maintaining proper form.
Tips & Tricks
Posture is Key: Maintain a neutral spine by keeping your back straight and your core engaged throughout the movement. Avoid hunching your shoulders.
Controlled Movements: Focus on slow and controlled movements. This helps in engaging the triceps more effectively and reduces the risk of injury.
Proper Foot Position: Ensure your feet are shoulder-width apart to provide a stable base, which helps in maintaining balance.
Flexible Range of Motion: Start with a lighter weight to ensure you can complete the full range of motion without compromising form.
Breathe Consistently: Exhale as you extend your arms and inhale as you return to the starting position. Keeping a steady breathing pattern ensures you maintain rhythm and focus.
Elbow Position: Keep your elbows tucked close to your body. They should act as a hinge, staying relatively stationary while your forearms do the moving.
Regular Adjustments: Periodically check your form in a mirror or ask for feedback to ensure you’re not unknowingly slipping into bad habits.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
