Tip How to Make Kickbacks Actually Work Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip How to Make Kickbacks Actually Work The kickback for triceps is known as a wimpy exercise but the problem is that most people are doing it wrong Here' s an easy trick to make it work by Nick Tumminello December 16, 2016August 18, 2019 Tags Tips, Training Instead of using a dumbbell for triceps kickbacks, use a low cable. Low Cable Triceps Kickback The dumbbell kickback isn't bad, but using a low cable is better because of the "length-tension relationship" or strength curve. This is the relationship between the length of the muscle fiber and the force the fiber produces at that length. Muscles have the lowest potential to generate force when they're either fully elongated (stretched) or fully shortened (contracted). They generate the highest possible tension in the middle – halfway through the range of motion. But using the dumbbell gives you no loading demand on the triceps at the bottom of the exercise when your elbow is bent at 90-degrees, which is where you're strongest. Same thing at the top of the range of motion, when your elbow is straight and your triceps are contracted, which is where you're weaker – the weight is at its heaviest because the lever-arm is at its longest. This is why so many people cheat at the top by using momentum or dipping their arm or torso farther forward. So when doing dumbbell kickbacks, you're getting weaker as the weight is getting heavier. Doing kickbacks using a low cable does two things: The cable gives you more tension through the range of motion, and it involves a resistance curve that matches the strength curve better. Start the exercise with the cable at roughly a 45-degree angle to the floor. This will load the bottom position of the exercise and create the longest lever-arm in the mid-range part of the motion. It'll also create a short lever-arm at the top of the action. In short, you'll build more muscle and strength. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Split-Stance One-Arm Dumbbell Press Build head-to-toe stability and balance along with strong, muscular shoulders. Do 3-4 sets of 8-12 reps with a slow tempo. Abs, Exercise Coaching, Shoulders, Tips Eric Bach November 14 Training Tip Body Fat Percentage and Muscle Loss How do you keep muscle while losing fat? Answers here. Bodybuilding, Tips, Training Christian Thibaudeau January 24 Training No-Fail Workout Tips for Gains Why does training have to be so complicated? Well, it doesn't. Here are four workout tips that are easy to apply and always work. Bodybuilding, Powerlifting & Strength Christian Thibaudeau February 14 Training Tip Lifters Were Stronger 30 Years Ago The numbers prove that old-time training methods work the best. Here's what you need to know. Bodybuilding, Powerlifting & Strength, Tips, Training, Weightlifting TC Luoma September 2