Cable Kickback
Description
The cable tricep kickback is a tricep isolation exercise performed at a low cable pulley with a D-handle. The cable provides constant tension throughout the range, improving on the dumbbell version where gravity reduces tension at certain points. The strict form isolates the triceps effectively.
Muscle Group
Equipment Required
Cable Kickback Instructions
- Attach a D-handle to a low cable pulley.
- Stand sideways or facing the cable machine. Hinge forward at the hips.
- Grip the handle with one hand. Pin your upper arm against your side, parallel to the floor.
- Extend at the elbow to push the handle behind you. Keep your upper arm still.
- Continue until your arm is fully extended. Squeeze your tricep hard.
- Slowly bend at the elbow to return to the start. Maintain cable tension.
- Complete all reps on one side, then switch.
- Use moderate weight — form and contraction quality matter most.
Cable Kickback Form & Visual
Cable Kickback Benefits
- Constant cable tension throughout the full range
- Improves on dumbbell kickbacks where tension varies
- Strict tricep isolation with no body english
- Excellent finisher for tricep workouts
- Easy to load progressively
- Trains one arm at a time for balance
Cable Kickback Muscles Worked
- Triceps brachii (all three heads)
- Posterior deltoid (isometric)
Cable Kickback Variations & Alternatives
- Dumbbell Tricep Kickback
- Band Tricep Kickback
- Cable One-Arm Tricep Pushdown
- Two-Arm Cable Kickback
- Pause Cable Kickback
