Cable triceps kickback
Also called cable tricep kickback.
What is Cable triceps kickback?
A cable triceps kickback straightens one elbow behind a hinged torso against a low pulley. The upper arm remains beside the body as the forearm extends and returns.
How to do Cable triceps kickback
Set up
- Attach a single handle to a low pulley and hinge forward facing the machine.
- Hold the handle, draw the upper arm beside your torso and start with the elbow bent.
Execution
- Straighten the elbow to move the handle behind you without swinging the upper arm.
- Finish with a long arm while keeping your shoulder and torso in place.
- Bend the elbow slowly to return, then finish the set before changing sides.
Common mistakes
Swinging the whole arm
Moving the shoulder turns the rep into a row or shoulder extension. Hold the upper arm beside the torso and move only at the elbow.
Dropping the elbow during the return
A falling elbow changes the resistance and makes every rep start from a different position. Keep it at the same height throughout the set.
Where it fits in a session
Use it near the end of an upper-body or arm session after heavier presses and extensions.
Choose a light load that lets the upper arm stay still. If the shoulder swings on each repetition, reduce the stack setting before adding repetitions.
Muscles worked
Primary
Secondary
- None listed in this guide
Schematic surface view. Some muscles are partly visible or not shown.
Variations
Frequently asked questions
What muscles do cable triceps kickbacks work?
They isolate the triceps by straightening the elbow while the upper arm stays behind the torso.
How high should the elbow be during a cable triceps kickback?
Hold the upper arm beside or slightly behind the torso at a height you can keep without shrugging or twisting.
Sources
- Betts JG et al. Anatomy and Physiology 2e, 11.5 Muscles of the pectoral girdle and upper limbs. OpenStax, 2022. https://openstax.org/books/anatomy-and-physiology-2e/pages/11-5-muscles-of-the-pectoral-girdle-and-upper-limbs