Cable Bent Over Single Arm Kickback Exercise Guide
Exercise Profile
- Target
- Triceps Brachii
- Equipment
- Cable
- Body Part
- Upper Arms
- Primary Muscle
- Triceps Brachii
- Secondary Muscles
- Teres Minor, Latissimus Dorsi, Deltoid Anterior, Teres Major
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 3.5
- Alternate Names
- Single Arm Cable Kickback
Visualised Target Muscle Groups
Front
Back
How to: Cable Bent Over Single Arm Kickback
- Stand with your feet shoulder-width apart, holding a cable handle in one hand.
- Bend slightly at the waist, keeping your back straight.
- Pull your elbow close to your side, keeping it stationary.
- Extend your arm behind you, squeezing the triceps at the top.
- Slowly return to the starting position and repeat for desired reps.
Common Mistakes
- Lifting the weight with momentum instead of using muscle control.
- Not keeping the core engaged, leading to back strain.
- Allowing the shoulder to rise during the movement.
Modifications
- Perform the exercise seated for stability.
- Use a lighter weight to reduce strain.
Tips
- Keep your back straight and core engaged throughout the movement.
- Avoid swinging the arm; instead, use controlled movements.
- Focus on squeezing the triceps at the top of the lift.
Cable Bent Over Single Arm Kickback Alternatives
Tags
triceps
upper arms
strength
cable
weight management
fitness
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