From a hinged torso, extend the forearm backward against a cable to perform elbow extension that primarily works the triceps.
How to do the Cable Triceps Kickback#
- Set the cable with a single handle and hinge at the hips with a neutral spine, letting the working arm hang close to your side.
- Bend the elbow so your forearm is flexed and keep the upper arm pressed against your torso as the starting position.
- Hold the elbow steady and straighten the arm by extending the forearm back until the elbow is nearly locked out.
- Squeeze the triceps at the top, then lower the handle slowly under control back to the bent-elbow start.
Muscles worked#
- Primary: Triceps (Triceps Brachii)
- Secondary: Rear delts (Posterior Deltoid), Upper back (Rhomboids & Middle Trapezius)
Common mistakes#
- Letting the upper arm swing forward or backward instead of keeping it fixed.
- Using body momentum or a large torso lean to drive the movement.
- Failing to fully extend the elbow and cut the range short.
- Rounding the back instead of maintaining a flat spine.
