Kickback with two arms and cable

Exercise overview

Primary muscle group: Arms

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 5

Average per rep (lbs)*: 12

Weight counts twice!

Description: Setup: Attach a long rope or two single grip handles to a low pulley cable. Select your desired weight on the stack. Grip: Grasp the rope with a neutral grip (thumbs facing each other) and step back from the machine. Position: 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. Start: This is your starting position. Extension: Keeping your body fixed, slowly extend your arms backward as far as possible. Squeeze: Squeeze your triceps at the end of the movement. Return: Slowly lower your arms back to the starting position. Repetition: Repeat for the desired number of reps, maintaining proper form.

Exercise ID: 00186

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

Download the app