The one arm cable kickback is an exercise that works the triceps muscle of the upper arm. Kickbacks are an isolation exercise, meaning the triceps muscle is isolated and is the only muscle being extensively worked during a kickback. You must use proper form and technique to get the greatest benefits and prevent injuries when you perform kickbacks.
Cable Machines
Cable machines are a type of weightlifting machine that allows you to perform a variety of exercises. Cable machines work by allowing the user to quickly adjust the level of weight for an exercise. Weighted rods that are attached to the machine can be included or excluded from the exercise by changing the placement of a pin that holds the weights. Cable machines work on a pulley system, which pulls the weight up as a person moves or pulls on the pulley. Cable machines have both high and low pulley hookups, with the kickback exercise utilizing a low pulley attachment.
Kickbacks
Kickbacks are an isolation exercise that can be performed with a cable machine or with free weights by using dumbbells. Using a cable machine for kickbacks allows you to get a better peak contraction than you can get using dumbbells, according to Bodybuilding.com. Coupled with triceps extensions, kickbacks are the only way to isolate the triceps, which is the largest muscle in the arm. You can perform kickbacks with one arm or two arms at a time, but the one-arm version is much easier and safer because you allow your other arm to help balance your body.
Proper Form
To perform kickbacks, stand with your feet together and bend at the waist while keeping your back straight. Reach down to grab the low pulley handle with one hand and use your other hand to balance or steady your body to keep it still. Bodybuilding.com notes that your torso should be almost parallel to the floor. Keep your arms in tight and close to the body, and bring your upper arm to a position where it is parallel to the floor and forms a 90-degree angle with your forearm. This 90-degree position is the proper starting position. Bodybuilding.com notes that your palms should face up at the start of the cable kickback. Keep your upper arms still and simply extend or straighten your arm straight back using your triceps to move the forearm, hold the peak position for one second and then return to the starting position.
Muscles Worked
The triceps kickback is an isolation exercise that works the triceps muscles only. The kickback works all three heads of the triceps muscle, according to Bodybuilding.com. The idea is that by isolating the triceps muscle, you can work it harder and exhaust it, two things that you cannot do during compound movements that work the triceps. The kickback is used like a biceps curl, meaning it is done in conjunction with compound exercises like the bench press and pushup that also work the triceps.
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