Cable Tricep Kickback
The cable tricep kickback is a cable isolation exercise targeting the triceps. The cable provides consistent resistance during the extension, making it effective for tricep isolation and muscle endurance.
How to do it
- Attach a single handle to the low pulley of a cable machine.
- Hinge forward at the hips until your torso is nearly parallel to the floor and grasp the handle.
- Keeping your upper arm stationary at your side, extend your elbow to kick the handle straight back.
- Pause when your arm is fully extended, squeezing your tricep.
- Slowly bend your elbow to return to the starting position.
- Complete the desired repetitions and switch arms.
Form cues
- Keep your upper arm pinned tightly to your side.
- Hinge forward at the hips with a flat back.
- Extend fully at the elbow without swinging.
- Squeeze the back of your arm at full extension.
Breathing: Exhale as you push the cable straight back, and inhale slowly as you return to the start.
Common mistakes
- Swinging the arm using momentum, which reduces tricep engagement.
- Dropping the elbow toward the floor, turning the movement into a row.
- Using too much weight, which makes it hard to maintain form.
Muscles worked
Primary: triceps. Secondary: forearms.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps per arm, rest 60 s
Lose weight
3 sets x 12-15 reps per arm, rest 45 s
Build muscle
3-4 sets x 8-12 reps per arm, rest 60-90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel shoulder discomfort, adjust your stance or lighten the load.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why should I use a cable instead of a dumbbell for kickbacks?
Cables provide constant tension throughout the entire movement, whereas dumbbells lose resistance at the top of the lift.
Where should I feel this exercise?
You should feel a strong contraction in the back of your upper arm, known as the tricep.
How often can I do tricep kickbacks?
You can include them 2 to 3 times per week with at least a day of rest between upper body sessions.