Cable Triceps Kickback: how to do it right
In short: The cable kickback isolates the triceps by loading it in the shortened position, arm straight behind you.
How to do it, step by step
- 1Torso bent forward, back flat, elbow high and pinned to your torso, handle in hand.
- 2Fix the elbow: only the forearm moves backward.
- 3Fully straighten the elbow to lockout, palm facing in or up.
- 4Squeeze the triceps for 1 second in the extended position.
- 5Come back slowly by bending, without letting the elbow drop.
The mistake to avoid
Don't move your shoulder to throw the arm, only your forearm extends.
Other common mistakes
- Elbow moving and dropping: lock the shoulder, only the forearm works, otherwise the shoulder steals the tension.
- Incomplete extension: go all the way to lockout, otherwise you miss the peak tension specific to this movement.
- Swinging the torso to throw the weight: go lighter and keep your trunk still.
- Returning too fast and releasing everything: slow the flexion to keep the tension.
Muscles worked
- Main:
- Triceps
The triceps brachii is the sole mover, especially its long head and lateral head, which work hard at full elbow extension. The anconeus assists at the end of the range. The rear delt and the scapular stabilizers brace the shoulder to keep the arm pinned to your torso.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Rope Triceps Pushdown ›
- Straight-Bar Triceps Pushdown ›
- Machine Triceps Extension ›
- Bent-Over Dumbbell Triceps Kickback ›
- Reverse-Grip Triceps Pushdown ›
Frequently asked questions
How do I do this exercise?
Torso bent forward, back flat, elbow high and pinned to your torso, handle in hand. Fix the elbow, only the forearm moves backward. Straighten fully to lockout, squeeze the triceps for 1 second, then come back slowly without letting the elbow drop.
How far should I go?
The peak tension is in the shortened position, arm straight and elbow locked, that is where the triceps works the hardest. Go to full lockout and squeeze for 1 second, otherwise you miss the whole point of the movement. The return is controlled but it loads almost nothing in the stretch.
I don't feel anything, is that normal?
This movement rewards connection, not load. Lower the weight, extend fully and squeeze the triceps hard for 1 second with the arm locked. You will feel the lateral head burn far more than with a heavy, poorly controlled bar. Also check that your elbow is not dropping, otherwise the shoulder steals the tension.
How fast should I do the movement?
Extend the elbow firmly, squeeze the triceps hard for 1 second with the arm locked, then slow the return over 2 to 3 seconds. Do not swing and do not let go all at once, the held contraction at the end does the work on this movement.
How should I breathe?
Breathe in in the bent position, breathe out as you straighten the elbow and keep a light abdominal brace to stabilize your bent-over torso. Keep your back neutral throughout, without arching or rounding.