Kickback (Cable)

Step-by-step instructions

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

1. Step 1Setup
   • Attach a cable handle to the low pulley of a cable machine.
   • Stand facing the machine with your feet shoulder-width apart, and grab the handle with one hand.
2. Step 2Position Your Body
   • Step back slightly to create tension in the cable, and hinge forward at your hips while keeping your back straight.
   • Bend your knees slightly and engage your core to stabilize your body.
3. Step 3Start Position
   • With your elbow bent at a 90-degree angle, position your arm so that your upper arm is close to your body.
   • Your forearm should be parallel to the ground, ready to extend.
4. Step 4Perform the Kickback
   • Extend your arm back by straightening your elbow while keeping your upper arm stationary.
   • Focus on squeezing your triceps at the top of the movement.
5. Step 5Return to Start
   • Slowly lower your arm back to the starting position, maintaining control of the movement.
   • Ensure that your elbow stays close to your body throughout the exercise.
6. Step 6Repeat
   • Perform the desired number of repetitions on one arm before switching to the other arm.
   • Maintain proper form and control during each repetition.
7. Step 7Finish the Exercise
   • After completing your sets, carefully release the cable handle.
   • Step away from the machine and ensure your area is clear before leaving.