Smart Workout Diary

Cable Tricep Kickback Reverse Grip

The cable reverse-grip tricep kickback is an isolation exercise performed bent forward while extending the elbow behind the body with an underhand cable grip. It primarily trains the triceps, especially elbow-extension control, while the shoulders and upper back stabilize the position. It supports triceps strength, muscular development, and arm-training variety.

Demonstration

Cable Tricep Kickback Reverse Grip — demonstration 1
Cable Tricep Kickback Reverse Grip — demonstration 2

Instructions

  1. Set a cable pulley to a low position and attach a single handle. Choose a light load that lets you control the full range of motion.
  2. Face the machine, take the handle with one hand using an underhand grip, and step back until the cable has light tension.
  3. Hinge forward at the hips with a neutral spine. Keep your upper arm close to your side, with the elbow bent and positioned slightly behind your torso.
  4. Keeping the upper arm still, extend the elbow until the arm is nearly straight behind you. Squeeze the triceps briefly without forcing the elbow to lock.
  5. Inhale as you slowly return to the bent-elbow start position, resisting the cable. Complete the repetitions, then perform the same number on the other arm.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Intermediate

Technique tips

  1. Keep the elbow fixed: movement should come from the elbow, not from swinging the shoulder or torso.
  2. Use a modest load: if your wrist bends back, your elbow drifts, or the cable pulls you upright, reduce the resistance.
  3. Control both directions: exhale during extension and return slowly rather than letting the weight stack pull your arm forward.
Exercise library