Smart Workout Diary

Cable Tricep Kickback

The cable triceps kickback is an isolation exercise performed bent forward while extending the elbow against cable resistance. It primarily targets the triceps and helps build upper-arm strength and muscular control. The cable provides steady tension through the movement.

Demonstration

Cable Tricep Kickback — demonstration 1
Cable Tricep Kickback — demonstration 2

Instructions

  1. Set a low cable pulley and attach a single handle. Choose a light load that you can control without moving your torso.
  2. Take the handle and hinge forward at the hips with a neutral spine. Stand in a stable staggered stance and brace your abdomen.
  3. Position the upper arm close to your side, with the elbow bent to about 90 degrees and kept slightly behind the torso.
  4. Extend the elbow until the arm is straight, squeezing the triceps while keeping the upper arm and shoulder still.
  5. Return slowly to the bent-elbow position under control. Complete the repetitions, then switch sides if training one arm at a time.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Keep the elbow fixed: the movement should come from elbow extension, not from swinging the shoulder.
  2. Use a neutral spine: hinge at the hips and avoid rounding the lower back.
  3. Control both phases: do not let the cable pull the handle back abruptly.
  4. Exhale as you extend and reduce the load if you cannot keep the upper arm still.
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