Cable Kickback — Muscles Worked & RPE Load Guide
FR: Cable Kickback · Stack pin jumps without momentum spikes
Cable Kickback targets Glutes as primary movers (1.0× set credit). Constant cable tension at peak lengthened position.
Primary Movers (1.0×)
Glutes
Full 1.0 hard-set credit per set
Secondary Synergists (0.5×)
Minimal synergists
Fractional 0.5 set stimulus
Equipment & Pattern
Cable
External / Standard Load
CSV Import Aliases
1
Strong, Hevy, Capua & Jefit
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Glutes (Gluteus Maximus / Medius) | Primary (1.0× set) | 100% | 4–16 sets/wk (MRV 20) | 2–4x / week · Evidence |
Cable Kickback Worked Wathan RPE Prescription Table (kg)
Worked kg values computed for Cable Kickback using a worked 72.5 kg reference 1RM (Cable) rounded to 2.5 kg cable increments. Mechanics: Pulley-guided continuous line of pull; resistance curve: Constant cable tension at peak lengthened position.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (90%) | 0 kg (86%) | 0 kg (86%) | 0 kg (83%) | 0 kg (83%) |
| 5 reps | 0 kg (83%) | 0 kg (83%) | 0 kg (79%) | 0 kg (79%) | 0 kg (76%) |
| 8 reps | 0 kg (76%) | 0 kg (76%) | 0 kg (72%) | 0 kg (72%) | 0 kg (69%) |
| 10 reps | 0 kg (72%) | 0 kg (69%) | 0 kg (69%) | 0 kg (69%) | 0 kg (69%) |
| 12 reps | 0 kg (69%) | 0 kg (69%) | 0 kg (66%) | 0 kg (66%) | 0 kg (66%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Cable Kickback volume and e1RM records on zero-login Wrapped CSV upload.
Cable Kickback
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. | Maeo (2023) · European journal of sport science | PubMed 35819335 ↗ |
| A Principle of Neuromechanical Matching for Motor Unit Recruitment in Human Movement. | Hudson (2019) · Exercise and sport sciences reviews | PubMed 30985474 ↗ |
| Placing Greater Torque at Shorter or Longer Muscle Lengths? Effects of Cable vs. Barbell Preacher Curl Training on Muscular Strength and Hypertrophy in Young Adults. | Nunes (2020) · International journal of environmental research and public health | PubMed 32823490 ↗ |