Cable Tricep Kickback
Also known as: cable triceps kickback, cable kickback (triceps), cable tricep kickbacks, single arm cable tricep kickback
In SetGrip: Cable Triceps Kickback
- Secondary muscles
- Delts
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Unlike the dumbbell kickback, where resistance only shows up near full extension, the cable pulls on your triceps through the entire arc, bottom position included. Set the pulley low, hinge over, and work one arm at a time with light weight; the fully shortened squeeze at the back is the entire point.
How to do the Cable Tricep Kickback
- Stand facing a cable machine with your feet shoulder-width apart.
- Hold the cable handle with your right hand and step back to create tension in the cable.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Keep your upper arm close to your body and your elbow bent at a 90-degree angle.
- Extend your forearm backward, straightening your arm fully.
- Pause for a moment, then slowly return to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
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 Cable Tricep Kickback work?
The Cable Tricep Kickback primarily works the triceps. It also involves the delts, which assist the movement and stabilise the joints.
Is the Cable Tricep Kickback good for beginners?
Yes. The Cable Tricep Kickback is rated beginner: it uses a cable and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Cable Tricep Kickback?
If you cannot do the Cable Tricep Kickback, try the Dumbbell Triceps Kickback, the Single Arm Unsupported Dumbbell Triceps Kickback or the Seated Dumbbell Triceps Kickback. 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 Cable Tricep 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.