Arms
Cable Tricep Kickback
A precision movement designed to maximize tricep isolation and peak contraction using constant cable tension.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.