To perform this exercise using cables, position a cable on a cable machine tower at the lowest setting and then attach a handle. Stand facing the tower, with your feet shoulder width apart and your knees slightly bent. Grasp the handle in your right hand, with your palm facing up, and then bend from your hips at a 45 degree angle, keeping your back straight. Rest your other hand on your thigh. Perform the same movement, except face your palm forward to start the exercise. When you straighten your arm, your palm will face the floor. Perform a full set and then repeat the exercise with your left arm.
To make the kickback more challenging, rotate your wrist as you straighten your arm so your palm ends up facing the ceiling. This modification allows more of your tricep muscle to work at the end of the movement.
The tricep kickback helps tone and define your triceps, rather than build muscle in your triceps. This exercise is especially appropriate for beginners who can lift only a small amount of weight.
Correct arm movement is essential for ensuring the tricep kickback is effective. You must keep your upper arm stationary and parallel to the floor throughout the exercise. As you straighten your arm, make sure you do not lock your elbow. If you are doing the exercise correctly, you will feel a burning sensation in the back of your upper arm.
You should keep your head, neck and back in a straight line when performing the tricep kickback to avoid straining your neck or back. To help keep your neck straight, look down at the bench instead of looking up or to the side. You should also keep your abdominal muscles tightened throughout the exercise to help protect your back.
Make sure you use caution performing this exercise if you have shoulder, elbow or lower back problems.
Do not allow your upper arm to drop. Keep your upper arm parallel to the floor.
Do not arch or hunch your back. Keep your back straight.
Do not bend your neck. Keep your head, neck and back in a straight line.
Do not lock the knee of the leg you are standing on or lock your elbow when you straighten your arm.
