Cable Triceps Kickback

TricepsCable Machine

Single-arm cable triceps kickback isolates all three heads of the triceps. Working one arm at a time corrects imbalances, while constant cable tension provides continuous work throughout the entire movement.

How to do it

1Attach a single handle to a low cable pulley and face the machine.

2Step back, bend your knees slightly, and hinge forward at the hips with a flat back.

3Grab the handle with one hand and pin your upper arm to your torso, parallel to the floor.

4Exhale and extend your arm straight back until fully locked out, keeping your upper arm completely still.

5Inhale and slowly return your forearm to the start position, controlling the cable resistance.

6Finish all reps on one side, then switch arms.

Common mistakes

Moving your shoulder or elbow during the kickback, which recruits your back and robs tension from the triceps.

Rounding your lower back while hinged, placing harmful stress on your lumbar spine.

Using too much weight, causing you to swing your torso and use momentum.

Breathing

Exhale as you extend your arm back; inhale as you lower your forearm forward.

Make it harder or easier

To make it easier, drop the weight or brace your free hand on the machine frame. To make it harder, pause and squeeze your triceps hard at full extension.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.