Bent Over Single Arm Kickback (Cable)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Attach a single handle to a low pulley on a cable machine.
   • Stand facing the machine with your feet shoulder-width apart.
2. Step 2Position Your Body
   • Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   • Grab the handle with one hand, allowing your arm to hang straight down.
3. Step 3Engage Your Core
   • Engage your core muscles to stabilize your body.
   • Keep your shoulder blades retracted and your chest up.
4. Step 4Perform the Kickback
   • Pull the handle back by extending your arm behind you, keeping your elbow close to your body.
   • Focus on squeezing your triceps as you extend your arm fully.
5. Step 5Return to Start
   • Slowly lower the handle back to the starting position, maintaining control.
   • Ensure that your upper body remains stable and does not move forward or backward.
6. Step 6Switch Sides
   • After completing your reps on one side, switch to the other arm and repeat the steps.
   • Maintain the same form and control throughout the exercise.
7. Step 7Finish the Exercise
   • After completing your sets, carefully stand upright and step away from the cable machine.
   • Ensure you have safely put down the handle and are in a stable position.