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Last updated February 2, 2026
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bicepsforearmstriceps
Triceps Kickback (Cable)
Bend over holding a low cable handle. Extend your arm back until straight. Keep your elbow high and fixed in space; imagine it's a hinge.
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 the low pulley of a cable machine.
- Adjust the weight to a suitable level for your fitness level.
- Step 2Position Your Body
- Stand facing the cable machine with your feet shoulder-width apart.
- Grab the handle with one hand and step back slightly to create tension in the cable.
- Step 3Bend Your Elbow
- Bend your elbow at a 90-degree angle, keeping your upper arm close to your body.
- Position your elbow so that it is aligned with your torso.
- Step 4Extend Your Arm
- Slowly extend your arm back by straightening your elbow, keeping your upper arm stationary.
- Focus on squeezing your triceps as you extend your arm fully.
- Step 5Return to Start
- Gently bring your arm back to the starting position, maintaining control of the movement.
- Ensure that your elbow stays close to your body throughout the motion.
- Step 6Repeat
- Perform the desired number of repetitions on one arm before switching to the other arm.
- Maintain proper form and control with each repetition.
- Step 7Finish the Exercise
- After completing your sets, carefully release the handle and step away from the cable machine.
- Make sure to adjust the weight back to its original position if necessary.