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Upper Arms Exercise · Cable

Cable Kickback exercise animation

Cable Kickback

Category
Upper Arms
Equipment
Cable
Target
Triceps

The cable kickback keeps constant tension on the triceps through the full extension, including the fully locked-out position where a dumbbell kickback would otherwise go slack. Bent over with the elbow pinned high, this isolates the triceps almost as strictly as a concentration curl isolates the biceps. It's a finisher exercise more than a primary builder, usually programmed after heavier pressing or pushdown work.

How to Do the Cable Kickback

  1. Face a cable machine and set your feet shoulder-width apart.
  2. Take the handle in your right hand and step backward until the cable becomes taut.
  3. Soften your knees and fold forward from the hips, keeping your spine flat.
  4. Pin your upper arm against your side with your elbow bent at roughly 90 degrees.
  5. Kick your forearm back until your arm is completely straight.
  6. Hold briefly at full extension, then ease back to the bent starting position.
  7. Continue for your target number of reps, then switch to the other arm.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Cable Kickback primarily targets the Triceps, with Shoulders as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

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Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have cable? These target the same triceps with different equipment.

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Cable Kickback work?
The Cable Kickback primarily targets the triceps, with the shoulders as the main supporting muscle group.
What equipment do I need for the Cable Kickback?
The Cable Kickback is done with a cable.
What's a good alternative to the Cable Kickback?
If you don't have access to a cable, the Bench Dip (knees Bent) targets the same triceps using body weight instead.