Cable Tricep Kickback
Overview
How to do it
- 1
Setup:Attach a single-handled attachment to the pulley of the cable machine.Pick a load that lets you move with control.Face the machine, take hold of the handle with an underhand grip, and step back.Hinge slightly at the hips while keeping your back straight and your core engaged.Position your upper arm parallel to your torso with your elbow bent to 90 degrees.
- 2
Execution:Push your arm straight back by fully extending your elbow while keeping your upper arm still.Squeeze your triceps at the top of the rep.Lower back to the start under control, letting your elbow bend again.Do the desired number of repetitions, then switch arms if you are doing single-arm kickbacks.
- 3
Repetitions and Breathing:Complete 10 to 15 reps per set.Breathe in as you return to the starting position and breathe out as you extend your arm backward.
Form tips & common mistakes
Hold your upper arm in place to maximize triceps engagement.
Do not use momentum; keep every rep controlled.
Keep a slight bend in your knees for stability.
Brace your core to avoid excessive swaying.
Start with a lighter weight so you can nail the technique before adding more resistance.
Benefits
Strengthens the long, medial, and lateral heads for balanced development.
The cable provides continuous resistance, making it more effective than free weights.
Helps tone and sculpt the triceps, reducing the appearance of flabby arms.
Supports improvements in exercises like the bench press and shoulder press.
A controlled movement with cables minimizes joint strain.
As a unilateral exercise, it works each arm separately, promoting muscle symmetry and ensuring equal arm development.
Can be modified by adjusting weight or grip style.
Muscles worked
Triceps
