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Cable Tricep Kickback

(I am using a dual pulley low row  with no attachment in this video)

1. Grab the end of the pulley cable with your palm facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Kneel on the bench with the knee that is closest to the arm holding the cable. Your upper arms should be close to your torso and parallel to the floor. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
2. Now, while keeping your upper arms stationary, exhale and use your triceps to pull the cable until the arm is fully extended. Focus on moving the only the forearm.
3. After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
4. Repeat the movement for the prescribed amount of repetitions, then repeat on other arm.

Variations:

Can also use an adjustable pulley in a standing position, as well and swap out cables for dumbbells or plates.

Tricep Dumbbell Kickbacks

Video Credit – Fit Girl Nikki LLC
Exercise Caption – Fit Girl Nikki LLC