Cable kickbacks are a popular exercise that is used to target the triceps muscles. This exercise is performed with a cable machine and a handle attachment, and it involves extending the arm backward while keeping the elbow stationary. The cable kickback is a great exercise for building strong and defined triceps, but it also works several other muscles in the body.
Triceps
The triceps are the primary muscle group that is worked during cable kickbacks. This muscle group is located at the back of the upper arm and is responsible for extending the elbow joint. The cable kickback is an isolation exercise that specifically targets the long head of the triceps muscle, which is the largest of the three heads of the triceps.
Deltoids
The deltoids, or shoulder muscles, are also activated during cable kickbacks. The anterior and lateral heads of the deltoids are worked to a lesser extent than the triceps, but they still play a role in stabilizing the shoulder joint during the movement.
Core
The core muscles are engaged during cable kickbacks to help stabilize the body during the movement. The rectus abdominis, obliques, and erector spinae all work together to keep the body in a stable position while the arm is extended backward.
Glutes
The glutes, or buttocks muscles, are also involved in cable kickbacks. The gluteus maximus is the largest muscle in the body and is responsible for hip extension. During cable kickbacks, the glutes are activated to help maintain a stable position and prevent the body from swinging.
Hamstrings
The hamstrings, or muscles at the back of the thigh, are also worked during cable kickbacks. The biceps femoris, semitendinosus, and semimembranosus muscles all work together to keep the knee joint stable during the movement.
Form Tips
When performing cable kickbacks, it is important to maintain proper form to avoid injury and maximize results. Here are some tips to keep in mind:
- Start with a light weight and focus on proper form before increasing the weight.
- Keep the elbow stationary throughout the movement.
- Keep the upper arm parallel to the ground.
- Squeeze the triceps at the top of the movement and hold for a second before lowering the weight.
- Engage the core muscles to maintain a stable position throughout the movement.
Conclusion
Cable kickbacks are a great exercise for building strong and defined triceps, but they also work several other muscles in the body. By incorporating this exercise into your workout routine and following proper form, you can effectively target your triceps while also engaging your core, glutes, and hamstrings.