Cable Bent-Over Single Arm Kickback
Cable Bent-Over Single Arm Kickback Exercise Description
The Cable Bent-Over Single Arm Kickback targets the triceps brachii by emphasizing controlled elbow extension while the upper arm stays fixed beside the torso. Using a cable provides consistent resistance through the range of motion and encourages smooth, deliberate movement. The bent-over position is created with a hip hinge and neutral spine, engaging the trunk and hip musculature to stabilize the body without driving the motion. Scapular stabilizers help keep the shoulder set so the triceps—not momentum—perform the work. This single‑arm setup can help you focus on symmetrical technique, wrist alignment, and full elbow extension without shoulder swing.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Triceps Brachii - Long Head, Triceps Brachii - Medial Head
- Stabilizing Muscles: Gluteus Maximus, Iliocostalis, Longissimus, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Cable
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Outer Tricep
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Bent-Over Single Arm Kickback Exercise
‘- Attach a single D‑handle to a low pulley. Stand facing the stack, hold the handle in one hand, and step back to create light cable tension.
– Take a stable split stance. Hinge at the hips until your torso is roughly parallel to the floor; keep a neutral spine and head in line with your body.
– Lightly retract and depress the working-side shoulder blade. Keep the upper arm close to your torso and roughly parallel to the floor.
– Start with the elbow flexed about 90 degrees and the forearm pointing down; keep a neutral wrist and a relaxed grip.
– Exhale and extend the elbow until the forearm aligns with the upper arm. Do not hyperextend or let the shoulder drift forward.
– Keep the upper arm stationary throughout; avoid swinging, shrugging, or rotating the torso.
– Inhale and return under control until the forearm points down again, maintaining cable tension.
– Align the elbow so it points straight back, not flared outward; keep the wrist stacked with the forearm.
– If the upper arm begins to drop or your back rounds, reduce the range and re‑establish your hinge and shoulder set before continuing.
Cable Bent-Over Single Arm Kickback Tips
‘- Face the stack in a stable split stance, hinge at the hips until your torso is roughly parallel to the floor, and keep a neutral spine with your head in line.
– Lightly retract and depress the working-side shoulder blade to set the shoulder before you begin moving.
– Keep the upper arm close to your torso and roughly parallel to the floor, treating it as fixed so only the elbow moves.
– Begin each rep with the elbow flexed about 90 degrees and the forearm pointing down, using a neutral wrist and relaxed grip.
– As you exhale, extend the elbow until the forearm aligns with the upper arm, stopping before hyperextension.
– Keep the elbow pointing straight back rather than flaring outward.
– Maintain a stacked wrist in line with the forearm throughout the movement.
– Avoid letting the shoulder drift forward, shrugging, swinging the arm, or rotating the torso to move the weight.
– Inhale and return under control until the forearm points down again, keeping light cable tension at the bottom.
– If the upper arm starts to drop or your back rounds, reduce the range of motion and re-establish your hip hinge and shoulder set before continuing.
Cable Bent-Over Single Arm Kickback Beginner Introduction
The Cable Bent-Over Single Arm Kickback is a cable-based arm exercise centered on isolating the triceps in a hinged, bent‑over position. The movement revolves around straightening the elbow against the pull of the cable while the upper arm stays close to the side of the body. A cable attached low with a single handle supplies steady tension throughout the path of the arm, encouraging a smooth, unhurried motion rather than a quick swing.
Because the torso is angled forward by bending from the hips, the core and hips contribute to holding the body steady, while muscles around the shoulder blade assist in setting the working shoulder. This setup places the effort on the triceps instead of momentum. Using one arm at a time allows attention to even technique on each side, along with consistent wrist positioning and a strong finish at the end of elbow extension. The result is a controlled, deliberate arm exercise that blends upper-body strength work with full-body stability.