Arms · Triceps extension
Cable Triceps Kickback
The Cable Triceps Kickback mainly trains your triceps. Also working: rear delts.
One cable
Stable
How to do it
- Face the tower, split stance, hinge your torso well forward
- Free hand on your front knee, upper arm tight to your body and parallel to the floor
- Extend your forearm back until your arm is straight
- Hold briefly, return slowly: then switch sides
Coach’s tip
With a dumbbell the kickback is only hard at the very top: the cable pulls through the whole range. Start very light: as soon as your upper arm starts swinging, it’s too much.
Setup
Pulley
Pulley at the bottom
Grip
Single handle, one arm
Load
One cable
You need
Single handles
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (triceps extension). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Cable Triceps Kickback work?
Mainly the triceps. The rear delts help.
How do I set up the cable machine for the Cable Triceps Kickback?
Pulley: Pulley at the bottom. Grip: Single handle, one arm.
What can I do instead of the Cable Triceps Kickback?
For the same movement: Rope Triceps Pushdown, Overhead Triceps Extension and Bar Triceps Pushdown. In DCFT you swap with one tap.
DCFT
The Cable Triceps Kickback in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.