Cable Tricep Kickback

Target muscles

The triceps brachii — particularly the lateral and long heads — work through elbow extension. The posterior deltoid stabilizes the upper arm in the parallel position. The forearms grip the cable. The trunk braces against the cable's pull. The kickback's appeal is the constant tension at the contracted position (full elbow extension) where dumbbell kickbacks lose load to gravity. That peak-contraction tension makes the cable version more effective for triceps hypertrophy than the dumbbell variant at equivalent loads.

How to perform

Setup

Set a cable to the lowest pulley with a D-handle. Face the cable. Hinge forward at the hips with a slight knee bend until the torso is roughly 45 degrees from horizontal. Grip the handle with one hand. Pin the upper arm to the side at horizontal — parallel to the floor, elbow at 90 degrees, forearm hanging down toward the floor. The other hand can rest on a knee or bench for support.

Execution

Extend the forearm back by straightening the elbow — the upper arm stays pinned in the horizontal position throughout. The forearm finishes parallel to the floor at full extension. Squeeze the triceps hard at peak contraction for a one-second hold. Bend the elbow under control back to the starting position. The upper arm doesn't move; only the forearm rotates around the elbow joint.

Common mistakes

• Letting the upper arm drop or drift during the rep. Pin it horizontal; if it moves, the load is too heavy.
• Using too heavy a load. The triceps work through a small lever in this position; light strict reps are the right approach.
• Not extending fully at the top. Lock the elbow at full extension; the peak contraction is most of the value.
• Swinging the torso to assist. The body stays still through the set.
• Letting the cable swing back rather than extending the forearm with control.

Progressions and regressions

Regress to dumbbell triceps kickbacks until the pattern is automatic. Tricep pushdowns are a related elbow-extension exercise that lets you load heavier. To progress, work pause kickbacks (3-second hold at peak contraction), single-arm cable kickbacks with rotation, or chain with overhead triceps extensions for a complete triceps stimulus.

Programming notes

Accessory work after the main pressing. 3 sets of 12-15 reps per side. Two times a week. The triceps respond well to a mix of compound presses, overhead extensions, and isolation work; the kickback rounds out the program. Use as a finisher with a drop set for a serious triceps pump.