Intermediate
Cable Kickback
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Cable Kickback primarily works the gluteal muscles: the gluteus maximus, medius, and minimus. The glutes are one of the strongest muscles in the human body. The cable kickback helps shape the gluteus and strengthen it as a cohesive unit.
Exercise Instructions
-
Step 1
Stand in a staggered stance with one foot forward in front of a low pulley equipped with a single-handle attachment. -
Step 2
Bend at the waist and support your weight by placing your front hand on your front knee. With the other hand, grasp the handle and lift your elbow so that the same shoulder is parallel to the floor. -
Step 3
Pull the cable behind you, tensing your triceps and not moving your shoulder. Hold for a second at the top and then return to the starting position.
Muscle Groups
Cable Kickback targets Triceps as seen below.
Exercise Tips
- Keep your head stable, and your chin parallel to the ground throughout the movement.
- Keep your elbow still and pressed to your side.
Bodyweight Squat
Beginner
Alternating Dumbbell Lunge
Intermediate
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