Exercise guide
Cable Two Arm Tricep Kickback
- Beginner
- Isolation
- Rep-based
- Back
- Upper arms
This isolation exercise provides constant cable tension on the triceps throughout the entire range of motion, specifically targeting the long and lateral heads for improved arm definition.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set both pulleys to a low position (around hip or knee height) and select a light to moderate weight.
- Stand facing the machine, grasp the cable ends or handles with a neutral grip (palms facing each other).
- Hinge forward at the hips until your torso is nearly parallel to the floor, keeping your back flat and core engaged.
- Pull your elbows up and pin them to your ribcage so your upper arms are parallel to your torso.
How to do it
- Exhale and extend both arms straight back by contracting the triceps until the elbows are fully locked out.
- Squeeze the triceps forcefully at the peak of the movement for a one-second pause.
- Inhale and slowly return the handles to the starting position, stopping when your forearms are roughly perpendicular to the floor.
- Maintain a controlled 2-1-2 tempo, ensuring the upper arms remain completely stationary.
Form checklist
- Keep elbows pinned to your sides; do not let them drop toward the floor during the movement.
- Maintain a neutral spine and avoid rounding your shoulders or swinging your torso.
- Ensure full elbow extension to achieve a maximum contraction of the triceps.
- Keep your wrists stiff and neutral throughout the entire range of motion.
Pro tips
- Rotate your wrists slightly at the top of the movement so your palms face the ceiling to intensify the contraction in the lateral head.
- Focus on 'pushing' the weight away from you rather than 'swinging' it to maximize mind-muscle connection.
Make it harder
- Implement a 3-second isometric hold at the point of full extension on every rep.
- Slow down the eccentric (lowering) phase to 4 seconds to increase time under tension.
Frequently asked
- What muscles does the cable two arm tricep kickback work?
- The cable two arm tricep kickback primarily targets the triceps, and also works the abs, deltoids, and obliques as secondary muscles.
- What equipment do you need for the cable two arm tricep kickback?
- The cable two arm tricep kickback uses cable.
- Is the cable two arm tricep kickback good for beginners?
- Yes. The cable two arm tricep kickback is a beginner-friendly movement and a strong foundation to build on.