Why use cables instead of dumbbells for kickbacks?

Cables provide constant tension throughout the entire range of motion, whereas dumbbells lose resistance at the bottom of the movement due to gravity.

What is the best grip to use for this exercise?

A neutral grip with your palm facing your body is standard, but you can also hold the rubber stopper of the cable to allow for a more natural wrist alignment.

Is this a heavy lifting exercise?

No, this is an isolation movement that works best with moderate weight and higher repetitions to focus on the mind-muscle connection.

How to Perform Cable Tricep Kickbacks | Form Guide

Master the cable tricep kickback with our expert guide. Learn the proper form, avoid common mistakes, and maximize your arm definition.

How to Perform

Set the cable pulley to a low position and attach a single D-handle or use the bare cable end.
Stand facing the machine and hinge forward at the hips while keeping your back flat until your torso is nearly parallel to the floor.
Grip the handle and tuck your upper arm against your side so that your elbow is bent at a 90-degree angle.
Extend your arm backward by contracting your triceps until the arm is fully straight and parallel to your torso.
Squeeze the muscle at the top of the movement for one second while resisting the pull of the cable.
Slowly return the handle to the starting position without letting your elbow drop or move forward.
Complete all repetitions on one arm before switching to the other side to ensure balanced development.

Common Mistakes

Using momentum or swinging the shoulder to move the weight.
Dropping the elbow toward the floor instead of keeping it pinned high.
Failing to fully lock out the arm at the peak of the contraction.
Rounding the lower back due to poor hip hinge positioning.

Muscles Worked

Primary movers

Triceps

Stabilizers

Rear Deltoids
Core
Forearms

Related Guides

Air Pushdown — Arms
Alternating Biceps Curls With Dumbbell — Arms
Alternating dumbbell hammer curl — Arms

Triceps · Arms