Cable Two Arm Tricep Kickback
Cable Two Arm Tricep Kickback Exercise Description
The Cable Two‑Arm Triceps Kickback is a single‑joint elbow‑extension exercise performed with cables to provide smooth, consistent resistance. It primarily targets the triceps brachii (long, lateral, and medial heads) while the posterior deltoids and scapular stabilizers hold the upper arm steady. Using a hip‑hinged stance places the upper arms in line with the torso so the elbow is the only joint moving, emphasizing triceps involvement and minimizing shoulder contribution. Cables maintain tension through both the lifting and lowering phases and encourage a controlled path compared with some free‑weight variations. Key technical priorities include a neutral spine, scapular retraction and depression (“packed” shoulders), and neutral wrists to keep force directed through the elbows. Maintain strict control and consistent range of motion; if the upper arms drift or the torso swings, the work shifts away from the triceps.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Triceps Brachii - Long Head, Triceps Brachii - Medial Head
- Stabilizing Muscles: Deltoid - Posterior, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- 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: Female
How To Do The Cable Two Arm Tricep Kickback Exercise
‘- Set two single handles on the lowest setting of a dual cable station. Stand centered facing the pulleys and grasp a handle in each hand, palms facing in.
– Step back to create light tension. Feet hip‑width, knees softly bent.
– Hinge at the hips until your torso is inclined; keep a neutral spine and head in line with the torso.
– Pull your upper arms beside (or slightly behind) your torso and set your shoulders: retract and depress the scapulae. Keep upper arms fixed here.
– Start with elbows flexed about 90 degrees and wrists neutral (straight).
– Extend both elbows until your forearms line up with your torso. Do not let the upper arms drift or the shoulders roll forward.
– Briefly hold full elbow extension without forcefully locking out.
– Return by flexing the elbows under control until you feel consistent tension, keeping the upper arms stationary.
– Throughout: ribs down, core braced, no torso swing or shrugging. Keep the cable path smooth and controlled.
Cable Two Arm Tricep Kickback Tips
‘- Hinge at the hips and keep your torso inclined with a neutral spine and head in line.
– Retract and depress your shoulder blades to “pack” the shoulders before you start.
– Fix your upper arms beside or slightly behind your torso and keep them stationary throughout.
– Start each rep with elbows bent about 90 degrees and wrists straight.
– Extend your elbows until your forearms line up with your torso without letting your shoulders roll forward.
– Briefly hold full extension without forcefully locking out your elbows.
– On the way back, flex your elbows under control and maintain constant cable tension.
– Keep your ribs down and core braced so the torso doesn’t swing.
– Avoid shrugging; let the scapular stabilizers hold your shoulders in position.
– Focus on a smooth, controlled cable path in both the lifting and lowering phases.
Cable Two Arm Tricep Kickback Beginner Introduction
The Cable Two‑Arm Triceps Kickback is a cable-based arm isolation movement that highlights the back of the upper arms while the shoulders and upper back provide steady support. With the body hinged forward from the hips and the upper arms aligned alongside the torso, the motion centers on straightening and bending the elbows so the triceps handle the majority of the workload rather than the shoulders.
Using a dual‑cable setup with individual handles creates a smooth pull in both directions, so the muscles are challenged through the entire extension and return. The torso remains inclined but stable, with the spine long and the head following the line of the body, while the shoulders stay anchored instead of rolling forward. Elbows begin bent and then straighten until the lower arms roughly match the angle of the torso, then bend again under control. This deliberate, unhurried style emphasizes muscle tension, precise elbow movement, and consistent pressure on the triceps throughout each repetition.