The rope kickback or dumbbell kickback is a strength training exercise that helps develop the triceps. As for its variant with the dumbbells, it is an exercise of completion. It is thus advisable to carry out it at the end of the session, to increase the muscular congestion after having carried out basic exercises like the dips, the tight bench press or the bar to the face. The kick back with the pulley is an exercise for which you will have to use rather light loads.
How do you do the exercise?
Stand facing a low pulley. Lean forward with one foot back. Bend your knees and place one hand on your front knee to maintain balance during the movement.
With your other free hand, grasp the handle of the low pulley. You can also use a rope instead of the handle. Then reach back with your hammer grip hand, keeping your chest parallel to the floor and your back straight. During the movement, only the forearm should move along the body. In extension, your elbow should rise a little higher than your torso.
Caution: to perform this kick back exercise with the pulley, do not put not too heavy. This is an isolation exercise. Perform the movement in a slow and controlled manner, without jerking. Always place your opposite hand on your knee to keep you stable and not hurt your back.
Which muscles are worked?
The pulley kickback aims to isolate the work of the triceps. Unlike the dumbbell variant, this rope exercise maintains a constant tension on the muscle.
It also solicits the anconeus, a muscle located at the elbow, and the posterior fascicles of the shoulders.
Tips
- Inhale as you bring the bar towards your forehead and exhale as you extend your arms back up.
- Remember to breathe out as you extend and breathe in as you return to the starting position.
- Keep your back straight and control the movement.
- This exercise should be incorporated at the end of your weight training session, or performed as a superset.
Variants
- The main variation is to use a dumbbell instead of a pulley. The movement will be identical, except that you will place the front knee on a bench and put the other foot on the ground. On the other hand, the kickback with dumbbell does not allow to obtain a continuous tension as with the pulley.
- For the pulley version, you can use the rope or the handle of the low pulley.
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