Cable Two Arm Tricep Kickback

The Cable Two Arm Tricep Kickback is a dynamic exercise that primarily targets and strengthens the triceps muscles. This exercise is an excellent choice for individuals looking to tone and sculpt their arms, as it specifically isolates and engages the triceps muscle group. To perform the Cable Two Arm Tricep Kickback, you will need access to a cable machine. Start by standing with your feet shoulder-width apart and grabbing the cable handles with an overhand grip. Keep your back straight and core engaged throughout the movement. Begin the exercise by fully extending your arms forward, maintaining a slight bend in your elbows. This is your starting position. As you exhale, simultaneously kick back both arms, extending them straight back behind you. Keep your upper arms stationary throughout the movement, allowing only your forearms to move. Once your arms are fully extended backward, hold the contracted position for a moment, focusing on squeezing your triceps. Slowly return to the starting position by reversing the movement, controlling the resistance on the way back. It is essential to maintain proper form throughout the exercise. Avoid using momentum or swinging your torso and keep your shoulders stable. Remember to breathe steadily and maintain control while performing the Cable Two Arm Tricep Kickback to maximize its effectiveness. Incorporate this exercise into your regular arm strengthening routine, performing 2-3 sets of 10-15 repetitions. Adjust the weight according to your fitness level, ensuring it challenges your muscles without compromising your form. Enjoy the burn and watch your triceps become stronger and more defined with consistent practice of the Cable Two Arm Tricep Kickback!

Instructions

• Adjust the cable machine so that the pulley is at the lowest position.
• Stand facing the machine, with your feet shoulder-width apart and knees slightly bent.
• Hold the stirrup attachment with an overhand grip and extend your arms fully, keeping your elbows close to your torso.
• This is your starting position.
• While keeping your upper arms stationary, exhale and slowly pull the handles back, contracting your triceps.
• Continue to raise the stirrups until your arms are fully extended and parallel to the floor.
• Hold the contraction for a brief pause as you squeeze your triceps.
• Inhale and slowly return the stirrups to the starting position.
• Repeat for the recommended number of repetitions.
• Switch the side and repeat the exercise with the opposite arm.

Tips & Tricks

• Engage your core muscles throughout the exercise to maintain stability and control.
• Focus on keeping your elbows close to your body and pointing them upward as you extend your arms back.
• Exhale as you extend your arms back and inhale as you return to the starting position.
• Keep your shoulders relaxed and avoid any shrugging or tensing.
• Use a weight that challenges your triceps without compromising your form.
• Perform the exercise in a slow and controlled manner to maximize muscle engagement.
• Incorporate variations such as single-arm tricep kickbacks to target each arm individually.
• Ensure that your wrists remain in a neutral position throughout the movement.
• Pay attention to your breathing and maintain a steady rhythm during the exercise.
• Gradually increase the weight or resistance as you build strength and proficiency.
• Make adjustments to the cable machine height and handle attachment to find the most comfortable and effective position for your body.