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Last updated February 2, 2026
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bicepsforearmstriceps
Bent Over Single Arm Kickback (Cable)
Bend over. Hold low cable without handle (rubber ball). Extend arm back.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
triceps
Secondary
rear shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cable
Movement pattern
Unilateral
Posture
Bent-over
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Attach a single handle to a low pulley on a cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Step 2Position Your Body
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Grab the handle with one hand, allowing your arm to hang straight down.
- Step 3Engage Your Core
- Engage your core muscles to stabilize your body.
- Keep your shoulder blades retracted and your chest up.
- Step 4Perform the Kickback
- Pull the handle back by extending your arm behind you, keeping your elbow close to your body.
- Focus on squeezing your triceps as you extend your arm fully.
- Step 5Return to Start
- Slowly lower the handle back to the starting position, maintaining control.
- Ensure that your upper body remains stable and does not move forward or backward.
- Step 6Switch Sides
- After completing your reps on one side, switch to the other arm and repeat the steps.
- Maintain the same form and control throughout the exercise.
- Step 7Finish the Exercise
- After completing your sets, carefully stand upright and step away from the cable machine.
- Ensure you have safely put down the handle and are in a stable position.