Exercise library · Arms
Cable Tricep Kickback.
Single-arm cable kickback that keeps constant tension on the triceps through the full lockout.
Also known as: Cable Kickback Triceps, Single-Arm Cable Tricep Kickback
BeginnerCable machine
The numbers
Sets
3–4
Reps
10–15
Rest
60–90 s
The play-by-play
How to do it.
- Step 01
Attach a D-handle to a low pulley and hold it in one hand
- Step 02
Hinge forward with a flat back and brace the free hand on the column
- Step 03
Pin the upper arm to your side, elbow bent about 90 degrees
- Step 04
Extend the arm straight back until the elbow locks
- Step 05
Return slowly, then switch sides after the set
What separates good from great
Pro cues.
Keep the upper arm still, only the forearm moves
Pause briefly at full extension
Log the weight used for one arm
Common questions
Questions, answered.
- What is the Cable Tricep Kickback?
- Single-arm cable kickback that keeps constant tension on the triceps through the full lockout.
- What muscles does the Cable Tricep Kickback work?
- The Cable Tricep Kickback primarily works your triceps.
- What equipment do I need for the Cable Tricep Kickback?
- You need a cable machine to perform the Cable Tricep Kickback.
- How many sets and reps should I do for the Cable Tricep Kickback?
- A typical prescription for the Cable Tricep Kickback is 3–4 sets of 10–15 reps. Rest about 60–90 seconds between sets.
- Is the Cable Tricep Kickback good for beginners?
- Yes. The Cable Tricep Kickback is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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