Exercise guide · Triceps

Cable Triceps Kickback

The Triceps Kickback (Cable) is a single-arm isolation exercise performed facing a low pulley. With the free hand braced on the tower, the upper arm stays beside and roughly parallel to the hinged torso while the elbow extends the handle backward away from the machine.

Targets: Triceps
Equipment: Cable
Type: Isolation

Step by step

How to do the Cable Triceps Kickback

Set one pulley to its lowest position and attach a single handle. Select a light load, take the handle in the working hand, and stand facing the cable tower.
Use a split stance and hinge deeply toward the machine with your spine long and torso close to horizontal. Reach the free arm forward and brace that hand securely on the tower frame outside the cable path.
Step back far enough to create tension, then draw the working upper arm beside the torso until it is roughly parallel to the floor. Bend the elbow so the handle is nearer the hip and confirm the cable runs cleanly from the low pulley toward the working hand.
Keep the shoulder and upper arm fixed as you straighten the elbow, driving the handle backward away from the tower until the arm is long without forcefully locking the joint.
Pause briefly, then bend the elbow slowly until the forearm returns beneath the fixed upper arm while maintaining cable tension.
Complete all repetitions, step toward the pulley to reduce tension, and return the handle to the stack under control before switching sides.

Form cues

Face the tower and brace the free hand
Upper arm stays level beside the torso
Drive the handle backward away from the tower
Keep the shoulder and wrist quiet

Common mistakes

Standing with the tower behind you instead of facing and bracing toward it
Letting the upper arm drop to the side and turning the exercise into a pushdown
Swinging the shoulder instead of moving only at the elbow
Arching or rotating the torso to finish the repetition
Using a load that prevents full, controlled elbow extension or stable bracing

Muscles worked

Primary

Triceps

Secondary

None significant

Safety: Keep your stance stable and stay clear of the moving cable and weight stack. Reduce the load or range if you cannot hold the upper arm still, and stop for sharp elbow, shoulder, or back pain.

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