Remove the stirrup/handle or bar so that there is no attachment.
Grasp the clip at the end of the cable and step back until the cable is pulled taut.
Lean forward a little and raise your upper arm so that it is parallel with the floor.
Keeping your upper arm fixed, exhale as you extend your elbow until it is fully extended.
Hold for a count of two.
Inhale as you flex your elbow and return the cable to the starting position.
Repeat for more repetitions.
Repeat the repetitions with your opposite arm.
Comments and tips
Keep your working arm tucked in to your body.
Keep your body and upper arm fixed. Only your forearm should move.
Adjust the height of the pulley and/or your body position to ensure maximum resistance throughout the full range of motion.
The cable triceps kickback has two benefits over the much-more-popular dumbbell triceps kickback. With the dumbbell triceps kickback, keeping your upper arm horizontal when working with heavy weights is difficult. As such, the amount of weight that you can use is limited. What’s more, the amount of resistance that you experience throughout the range of motion varies widely, with less resistance occurring at both the start and end of the range of motion. In contrast, with the cable triceps kickback, keeping your upper arm horizontal when using heavy weights is not difficult because the weight is not being supported by your upper arm. What’s more, as suggested above, you can adjust the height of the pulley and/or your body position to ensure a similar amount of resistance throughout the full range of motion.
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