Smart Workout Diary

Cable Single-Arm Triceps Kickback

The cable single-arm triceps kickback is an isolation exercise in which you extend one elbow behind your body against cable resistance. It primarily trains the triceps and supports elbow-extension strength and upper-arm muscle development.

Demonstration

Demonstration: Cable Single-Arm Triceps Kickback

Instructions

  1. Set a cable pulley to a low position and attach a single handle.
  2. Face the machine, take the handle in one hand, and hinge forward slightly with a stable staggered stance.
  3. Bring your upper arm alongside your torso, bend the elbow to about 90 degrees, and keep the upper arm still.
  4. Extend your elbow to move the handle behind you until your arm is straight without locking the joint forcefully.
  5. Return the handle under control to the starting bend, then complete the desired repetitions before switching sides.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Cable Machine, D-Handle
Difficulty
Beginner

Technique tips

  1. Use a load that lets you keep your upper arm fixed rather than swinging it backward.
  2. Keep your torso braced and avoid rounding or twisting your lower back to move the handle.
  3. Exhale as you extend the elbow and control the cable on the return.
  4. Match the range of motion and control on both arms.
Exercise library