How to perform Cable Cable Kickback with proper form
Purpose: Strengthens the glutes and targets the hamstrings.
Setup
- Equipment: Use a cable machine with an adjustable pulley.
- Attachment: Attach an ankle strap to the low pulley.
Execution
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Positioning:
- Stand facing the cable machine.
- Attach the ankle strap to one ankle.
- Step back slightly to create tension in the cable.
-
Body Alignment:
- Keep your feet hip-width apart.
- Hinge at the hips and slightly bend the non-working knee.
- Maintain a straight back and engage your core.
-
Movement:
- Lift the strapped leg directly behind you, keeping it straight.
- Focus on using your glutes to lift your leg, not your lower back.
- Hold for a brief pause at the top of the movement.
-
Return:
- Slowly lower the leg back to the starting position without letting the weight stack touch.
- Maintain control throughout the movement.
Tips
- Avoid arching your back; keep movement smooth and controlled.
- Breathe steadily, exhaling as you lift the leg and inhaling as you lower it.
- Ensure that your standing leg remains stable during the exercise.
Variations
- Use different angles by facing the machine in different directions.
- Adjust the cable height for additional variation in resistance.
Exercises
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest
Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, EZ Bar
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Cable Kickback, Cable
Type: Upper, Push
Target: Triceps
Chest Dip, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Back, Triceps
Chest Fly, Barbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders