How to do the Cable Tricep Kickback
Primary: Triceps.
The cable tricep kickback is an isolation exercise targeting the triceps muscles. Using a cable machine, it provides constant resistance through the entire range of motion, which can be more beneficial compared to free weights. It’s an excellent exercise for sculpting and defining the triceps, particularly when trying to achieve the horseshoe shape.
Step by step
- 1
Attach a single handle to a low pulley on a cable machine.
- 2
Bend forward at the hips until your torso is nearly parallel to the floor, while keeping your back straight.
- 3
Hold the handle with one hand, and start with your elbow bent at a 90-degree angle.
- 4
Extend your arm backward until it is fully straight, engaging your triceps.
- 5
Slowly return to the starting position with control.
Coaching cues
- Keep your upper arm stationary throughout the exercise.
- Avoid swinging your body or using momentum.
- Focus on squeezing your triceps at the top of the movement for maximum contraction.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Cable Tricep Kickback alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Cable Tricep Kickback work?
Primary: Triceps.
How many sets and reps of Cable Tricep Kickback should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Cable Tricep Kickback?
Same movement pattern, different equipment: Rope Pushdown, Triceps Pushdown, Cable Rope Pulldown, Rope Press Down, V-Bar Press Down, Cable Rope Overhead Extension from Low.
Is the Cable Tricep Kickback good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.