Cable Tricep Kickback

Technique

The cable tricep kickback is a one-arm elbow extension performed bent over with a low cable pulling from in front of you. Unlike the dumbbell version, the cable keeps tension on the triceps at the start of the movement, not just at full extension, which makes each rep more effective.

Steps

1. Set a pulley at the lowest position, take the handle or cable end in one hand and step back
2. Hinge forward with a flat back and raise the elbow so the upper arm is close to parallel with the floor and next to your torso
3. Keeping the upper arm still, straighten the elbow until the arm is fully extended behind you
4. Bend the elbow slowly back to about 90 degrees and repeat, then switch arms

Common mistakes

• Letting the upper arm drop and swing during the rep
• Using the shoulder to pull the cable instead of extending the elbow

Variations

• Dumbbell tricep kickback
• Band tricep kickback

FAQ