Strength Training · Bodybuilding
Cable Triceps Kickback
The cable triceps kickback trains the back of your upper arm by straightening your elbow from a bent-over position, with cable resistance throughout the movement.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Attach a single handle to the lowest pulley setting.
- Stand facing the pulley in a staggered stance.
- Grasp the handle with your working hand.
- Hinge forward at your hips with your free hand resting on your front thigh for support.
- Position your upper arm alongside your torso with your elbow bent about 90 degrees.
- Straighten your elbow to move the handle behind you.
- Slowly bend your elbow back to the starting position.
Form cues
- Keep your wrist straight.
- Keep your shoulder from rolling forward.
- Exhale as you straighten your arm.
Common mistakes
- Swinging the upper armKeep your elbow in the same place beside your torso so only your forearm moves.
- Rocking your torsoReduce the weight until you can complete each repetition without moving your trunk.
- Snapping the elbow straightFinish the extension smoothly rather than forcing your elbow beyond straight.
Safety
Excessive resistance or jerky repetitions can strain your elbow or shoulder. Fatigue can also make the bent-over position harder to maintain, increasing lower-back discomfort.
- Start with a light load to test the cable's pull.
- Keep the cable clear of your legs.
- End the set when you can no longer maintain your supported position.
If you have ongoing elbow, shoulder, or lower-back pain, ask a physiotherapist about a suitable modification before loading this movement.
Muscles worked
Primary muscles
Equipment
- Cable Column
- Single Cable Handle
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps per arm
- Rest
- 1 min
Choose a weight that leaves you able to perform about two more controlled repetitions at the end of each set.