Cable Kickback

Muscles worked

Setup

1. Set the cable pulley to a low or hip-height position and use a single D-handle or grip the cable's rubber stopper directly.
2. Stand facing the machine, hinge forward at the hips until your torso is nearly parallel to the floor, and maintain a slight bend in your knees.
3. Grasp the cable with your working hand and tuck your elbow tightly into your side so your upper arm is parallel to the floor.
4. Place your non-working hand on the machine or your thigh to brace your body and ensure stability.

How to do it

1. Exhale as you extend your arm fully by contracting the triceps, keeping your upper arm perfectly still and parallel to the floor.
2. Squeeze the triceps hard at the peak of the movement when your arm is completely straight and in line with your torso.
3. Inhale as you slowly return the weight to the starting position, stopping when your forearm is perpendicular to the floor.
4. Maintain a controlled tempo, focusing on a 2-second eccentric (lowering) phase and a 1-second peak contraction.

Form checklist

• Keep the elbow pinned to your side; do not let it drop toward the floor during the rep.
• Maintain a flat back and engaged core to prevent any torso rotation or swinging.
• Ensure the movement occurs exclusively at the elbow joint, not the shoulder.
• Keep your neck in a neutral position by looking at a spot on the floor a few feet in front of you.

Pro tips

• Slightly rotate your palm toward the ceiling at the end of the extension to intensify the contraction in the lateral head of the triceps.
• Focus on the mind-muscle connection by imagining you are pushing the weight away from you rather than just pulling the cable.

Make it harder

• Incorporate a 3-second isometric hold at the point of full extension on every rep.
• Slow the eccentric (lowering) phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the cable kickback work?

The cable kickback primarily targets the triceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the cable kickback?

The cable kickback uses cable.

Is the cable kickback good for beginners?

Yes. The cable kickback is a beginner-friendly movement and a strong foundation to build on.

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