Welcome to today's workout where we're focusing on the Single Arm Cable Triceps Kickback using pulleys positioned around knee level in a bent-over position. This exercise is excellent for targeting the triceps, specifically the lateral head, helping to sculpt and strengthen the back of your arms effectively.
Instructions:
Setup: Stand facing a cable machine with the pulley set at knee height. Attach a single handle to the cable. Take a step back to create tension in the cable. Bend your knees slightly and hinge forward at your hips, keeping your back straight and core engaged.
Grip and Position: Grab the handle with an overhand grip. Your upper arm should be parallel to the floor and close to your torso, with your elbow bent at a 90-degree angle. This is your starting position.
Execution: Extend your arm straight back behind you, focusing on contracting your triceps to move the handle. Keep your upper arm stationary throughout the movement.
Peak Contraction: Once your arm is fully extended, pause briefly at the top of the movement to maximize the contraction in your triceps.
Return to Starting Position: Slowly bend your elbow to lower the handle back to the starting position, maintaining control and tension on the triceps.
Breathing: Exhale as you extend your arm back and inhale as you return to the starting position.
Sets and Reps: Aim for 3-4 sets of 10-12 repetitions per arm. Adjust the weight as necessary to maintain proper form and challenge your muscles effectively.
17 июн 2024
