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Triceps · Cable · Beginner

How to do Cable Kickback

The cable kickback is an isolation exercise targeting the triceps, performed using a cable machine. It involves extending the arm backward against resistance to work the triceps, with some secondary engagement of the shoulders.

Cable Kickback demonstration
Primary muscle
Triceps
Also works
Shoulders
Equipment
Cable
Level
Beginner
Category
Triceps

How to do Cable Kickback, step by step

  1. Stand facing a cable machine with your feet shoulder-width apart.
  2. Hold the cable handle with your right hand and step back to create tension in the cable.
  3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  4. Keep your upper arm close to your body and your elbow bent at a 90-degree angle.
  5. Extend your forearm backward, straightening your arm fully.
  6. Pause for a moment, then slowly return to the starting position.
  7. Repeat for the desired number of repetitions, then switch sides.

Muscles worked

Cable Kickback works your triceps as the main mover, with help from your shoulders.

Track Cable Kickback in SPLYT

Cable Kickback is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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