Just because the Biceps muscle group sits at the front of your arm and are visible for all to see, it doesn’t mean that they’re the only muscles on the arm! The Triceps are the opposing muscle group to the Biceps and sit at the rear of the upper arm. What many individuals fail to understand and appreciate is that to add true size to your arm, it’s not just about biceps, biceps, biceps.

Now that little moan is out my system, let us move on to consider the Triceps muscle group in greater detail and an exercise to target this undervalued and underappreciated muscle. The Triceps, as the name aptly suggests, is made up of 3 separate muscle heads. It is situated at the rear of the upper arm and its main function is to bring about extension at the arm. Not only are the Triceps important in their own right, but through enhancing their strength levels you will also notice increments in compound exercises such as bench press and shoulder press.

The problem with many individuals is that they only work their Triceps in a half hearted manner, often through a limited range and therefore never truly testing or pushing the muscle to its absolute limits. One exercise which will put this wrong to right is the one arm cable kickback exercise.

Triceps One Arm Cable Kickback Exercise

This exercise is an isolation movement, which means it targets the Triceps muscle group without calling upon the recruitment of other muscles. It also places this muscle group in an alternative positioning compared to many of your bog standard Triceps exercises. Finally, it works each side independently, so you can be sure that each arm is working equally and not carrying the load for your weaker side.

In order to get the most out of this exercise, proper form and good technique are required. This will also prevent any unwanted injuries from occurring. With all this in mind, here at FitnessBeans we thought we’d talk you through this exercise step by step so you can rest assured that the technique you’re adopting is the correct one.

How To Perform
  1. To complete this exercise you will require a cable machine.
  2. Stand with your feet together facing the equipment.
  3. Bend at the waist whilst ensuring your back remains straight at all times.
  4. Reach down and grasp the cable with one hand.
  5. Utilise your other hand to maintain balance throughout the movement.
  6. Ensure that your arms are close to the body at all times.
  7. Place your upper arm parallel to the floor and at a 90 degree angle to your forearm.
  8. This is your starting position.
  9. Maintaining your upper arm still, straighten your arm.
  10. At the top of the movement hold for a moment before returning back to the start position.
  11. This is one repetition.
Exercise Demonstration Video

Final Word

So there you have the one arm cable kickback exercise. Why not add it to your Triceps workout next time you hit the gym to perform an arm session. When performed correctly it really is a truly unbelievable exercise.