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Exercises/Cable Triceps Kickback
TricepsBeginner

Cable Triceps Kickback

A hinged-over, one-arm triceps extension with a low cable that keeps tension on the triceps through the full range.

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Primary muscles

  • Triceps

Secondary muscles

  • Rear Delts
Sets
3
Reps
12–15 each side
Rest
30–60s

How to perform

Cable Triceps Kickback movement

Main muscles working (thicker lines)

Starting position

Set a pulley low, hold the cable (handle or bare end) in one hand, hinge forward with a flat back and raise the upper arm in line with the torso.

  1. 1

    Start with the elbow bent at about 90 degrees.

  2. 2

    Extend the elbow to move the hand back until the arm is straight.

  3. 3

    Squeeze the triceps at full extension.

  4. 4

    Return under control without moving the upper arm.

Breathing: Exhale as you extend, inhale as you return.

Coaching tips

  • Upper arm parallel to the floor

  • Only the forearm moves

  • Pause at lockout

Common mistakes

  • Swinging the arm

  • Letting the upper arm drop

  • Rounding the back

Safety notes

  • Support the torso with the free hand on a bench or thigh to protect the lower back.

Details

Body parts
Arms · Upper Body
Equipment
Cable
Movement
Isolation · Extension
Exercise type
Isolation
Training goals
Muscle Growth

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Dumbbell Triceps KickbackBeginner→
  • Two-Arm Dumbbell Triceps KickbackBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.