Two Arm Cable Triceps Kickback
In SetGrip: Cable Triceps Kickback (Two Arm)
- Secondary muscles
- Delts
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Done with a handle in each hand, cable kickbacks work both triceps at once against tension that stays on the muscle through the whole arc, not only near lockout the way a dumbbell loads it. That constant pull is why this variant genuinely rewards a slow, deliberate pause at the back of every rep.
How to do the Two Arm Cable Triceps Kickback
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold the cable handle in each hand with your palms facing inwards and your arms bent at a 90-degree angle.
- Keeping your upper arms stationary, extend your forearms backwards until your arms are fully extended.
- Pause for a moment, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Keep a slight bend at the top on lying extensions to protect the elbow, but lock out fully on cable pushdowns.
Muscles worked
Primary
Triceps · Arms
The triceps straighten the elbow, and overhead variations stretch the long head at the bottom, so you should feel the whole back of the upper arm working with a hard squeeze at lockout.
Secondary
- Delts — The front delt holds the upper arm in position on overhead extensions and should feel tension but not be lifting.
Common mistakes
- Elbows flaring out — on overhead and lying extensions the elbows should stay pointed forward or up, not out to the sides, since flaring turns it into a press.
- Upper arm moving — the upper arm should be pinned in place and only the forearm should move; if the elbow drifts, drop the weight.
- Not finishing the rep — take every rep to a full triceps squeeze; on pushdowns that means a complete lockout for a count.
- Cutting the stretch — on overhead extensions let the weight travel down behind the head until you feel the long head stretch before pressing up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Triceps extensions go after the presses in a push session or at the end of an arm day. Superset them with biceps curls on the same cable stack or with the same dumbbells.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Two Arm Cable Triceps Kickback work?
The Two Arm Cable Triceps Kickback primarily works the triceps. It also involves the delts, which assist the movement and stabilise the joints.
Is the Two Arm Cable Triceps Kickback good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Two Arm Cable Triceps Kickback with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Two Arm Cable Triceps Kickback?
If you cannot do the Two Arm Cable Triceps Kickback, try the Kneeling Bodyweight Triceps Extension, the Stork Stance Dumbbell Triceps Kickback or the Single Arm Pronated Grip Dumbbell Lying Triceps Extension. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Two Arm Cable Triceps Kickback, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.