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Cable Tricep Kickbacks

Our arms are a star player on the list of what makes an impressive physique. Common exercises like the bench press receive quite the notoriety for building a strong upper body.

Cable tricep kickbacks can also be useful for building the upper body. This exercise can increase strength, tone, and performance in your arms. The tricep kickback isolates the triceps under resistance and trains the entire arm. 

In this guide, you will learn how to perform this exercise correctly and implement it into your workouts. You will discover the benefits of this high-value exercise as well.

How To Do

  1. Find an open cable pulley machine and hook a single handle attachment to one of the cable arms.
  2. Adjust the height of the arm to about mid-thigh level and grab the handle with a palms-down grip.
  3. Choose a weight that allows you to fully extend your elbow several times consecutively.
  4. You will need to use a bench for placement of the nonlifting side’s arm and leg.
  5. Set up into a forward lean with the knee and same side hand on a bench. Your knee should be bent and placed under your hip. Your hand rests on the bench, slightly in front of the shoulder joint. This is the side that isn’t pulling against the resistance.
  6. Set your standing leg extended down from your hip with your knee slightly bent. 
  7. Rest your elbow of the lifting arm against your ribs and keep your back straight. Hold your elbow up to align with your back.
  8. Maintain your forward lean and elbow position as you kick the arm back toward your hip. 
  9. Control the arm movement as you move it back to the starting position. 
  10. Repeat for the desired number of repetitions before changing positions to perform on the opposite side.

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Tips From Expert

  • Do not twist your upper body during the movement; keep your shoulders leveled.
  • Try not to raise or lower your trunk, as the force for elbow extension should be solely through the arm muscles. 
  • For a sufficient base of support, widen your feet to be at least a hip-width distance apart. 
  • Make an effort to squeeze the tricep muscle at arm extension by trying to pause briefly.  
  • As your arm tires, try to prevent the elbow from leaving your side.
  • Prioritize this exercise when muscle fatigue may limit your compound lifts. Utilizing the cable tricep kickbacks maintains strength and prevents you from detraining.
  • Target the triceps lateral head more by using a neutral wrist position during the cable tricep kickbacks. This better aligns the forearm bones with this muscle’s direct line of force.

Optimal Sets and Reps

The cable tricep kickback lines up very well with common strength goals, producing great results. See the table below for guidance on the ideal sets and reps according to your goals.

Training TypeSetsReps
Strength Training3–54–6
Hypertrophy3–68–12
Endurance Training3–415+
Power Training3–51–5 (Explosive)
Optimal Sets & Reps of Cable Tricep Kickbacks

How to Put in Your Workout Split

Cable tricep kickbacks can be approached in the same ways you would any strength exercise. It is not a compound lift (involving multiple joints), so loads will not be as high.

Here is how you can incorporate this exercise into commonly used variations on a 3-day workout split: 

  • Upper/Lower — The cable tricep kickbacks fit nicely as a compliment to upper body lifts. Perform this exercise as a lighter activation for your pressing movements. It can also easily work as an auxiliary exercise to round out workout volume. 
  • Single Muscle Group — This approach is highlighted by a high workout frequency. Pair with similar upper body lifts. Since you are working the triceps and arms only once per week, using higher volumes is appropriate. 
  • Total Body — If your program is designed to work your full body every day, these should be programmed no more than two to three times per week. On any day, the cable triceps kickbacks can work well here as a stand-alone movement. You can avoid over-training your compound lifts without sacrificing overall intensity. 

Primary Muscle Groups

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Triceps Medial Heads

The medial head of the triceps covers the inner and back parts of the upper arm. It attaches from the upper humerus (arm bone) and inserts into the elbow. The main role of this muscle is to extend the elbow.

This muscle aids in extending the elbow during the cable tricep kickbacks. Studies have also shown that its activity can increase with fatigue. In other words, as the other parts of the triceps get tired, the medial head seems to increase its effort.

This shows the versatility of the triceps muscle group in performing challenging movements like cable kickbacks.

Triceps Lateral Heads

This triceps head is also on the rear upper arm but towards the outer part. Its attachments are from the upper humerus, behind the posterior deltoid, to the junction between the upper arm and forearm. 

The lateral head of the triceps contributes strongly to elbow extension during the tricep kickback.

Triceps Long Heads

The long head of the triceps is on the inner back half of the upper arm. It is the inner part of the common horseshoe look that is used to describe the rear arm musculature. It attaches to the shoulder joint on the scapula (shoulder blade) and runs down to the inner elbow. 

The long head of the triceps produces the greatest extension force when the elbow is closer to the body. Pushdowns are a great example of this, but the tricep kickback exercise is a great position for this muscle’s engagement as well. 

This muscle works hard not only to extend the elbow but also to hold the shoulder in a neutral position at the trunk level.

Secondary Muscle Groups

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Wrist Flexors

Your wrist flexors are a group of muscles that make up part of your forearm. They work to flex your wrists and fingers. They run along the underside of the forearm from the inner elbow to the wrist and hand. 

In terms of function, they enable a strong grip and provide control in movements such as lifting and holding. When performing the cable tricep kickbacks, they allow you to maintain a firm grip on the handle.

This is important in establishing stability in the lower arm so the upper arm can work to extend the elbow.

Wrist Extensors

The wrist extensors are the group of muscles tasked with lifting your hand and helping to raise the fingers. They attach from the outer elbow to the wrist and hand as they run across the top of your forearm. 

During the cable tricep kickbacks, the wrist extensors contract to stabilize the wrist, but do not move it. They activate alongside the wrist flexors to maintain a firm grip on the handle.

These extensors also stabilize the wrist in position so the force can efficiently be placed onto the triceps.

Equipment

Flat Bench Without Rack

Narrow Cable Pulley Towers

Rope Attachment

Flat Bench Without Rack

This is great for pressing and pulling movements. Ensure the safety catch is firmly locked in. If you can't find this bench, use one with a rack for barbell exercises.

Rope Attachment

This offers a great way for you to train your arms whilst limiting the amount of wrist stress. Ensure you grip both parts of the rope from the bottom.

Narrow Cable Pulley Towers

This versatile cable machine is suitable for a wide range of exercises. It provides constant resistance. Ensure the cable points are firmly clipped in.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Ez Bar Lying Triceps Extension

Barbell Lying Triceps Extension

Dumbbell Skull Crusher

Overhead Cable Tricep Extension

Rope Tricep Extension

Cross-Body Tricep Extension

Tricep Dumbbell Kickback

Tricep Dip On Bench

Kneeling Overhead Tricep Extension

Seated Cable Extension

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Triceps Dips

Diamond Push-Up

Overhead Triceps Stretch

Chair Tricep Dip

Close-Grip Push-Up

Cable Reverse Grip Tricep Pushdown

Crab Walk

Knee Diamond Push-Up

Ring Dip

Cable Tricep Pushdown

Who Should Do?

Those Training For Size

Your triceps brachii muscle group provides great thickness and shape to the back of the arm. Cable tricep kickbacks are one of the most effective lateral head tricep exercises to enhance and feature these characteristics. 

As the muscles of the forearm help grip and stabilize the elbow, your triceps can extend the elbow through a large range. This, paired with an ability to use load, creates effective muscle-building intensity.
Muscle size is largely achieved through this intensity as well as volume of training. Please refer to the table presented above for the best programming guidelines for this goal.

Individuals Wanting To Improve Daily Function

The average day involves numerous tasks that require arm functionality. There is often a need to push, hold, and bend the arm while performing jobs and getting through the day.

The strength and stability you get from the cable tricep kickbacks provide huge support for those many tasks. Your forearm muscles will allow control and grasping, while the triceps provide powerful movement ability at the elbow.

Who Should Not Do?

Individuals With Poor Balance And Mobility

The cable triceps kickback exercise is fairly simple to execute. However, it requires more stability than it seems to set it up.  

Your stance is split, meaning one foot is far behind the other. Meanwhile, your torso is leaned forward and parallel with the ground. This requires significant balance and hip mobility.

Those unable to comfortably stand in this position can potentially lose their balance. This could compromise the effectiveness of the exercise.

Those With Muscle Soreness

High-intensity strength training can oftentimes result in overloaded muscles becoming strained, and needing rest and recovery. This is a high-level form of muscle fatigue that can sometimes show itself with tenderness to touch or light activity. 

Cable tricep kickbacks are a great strength exercise but are not exempt from the potential for strain on your triceps brachii and forearm muscles. Be sure to use this exercise smartly within your weekly splits, allowing for enough rest and recovery to stay healthy. 

Consider some post-workout tricep stretches and look to different forms of active recovery to keep you in the game!

Benefits Of The Cable Tricep Kickback

Tones Muscles

The cable tricep kickback exercise is one of prime muscle building. Performing this exercise focuses significant resistance through powerful rear arm muscles, using forearm stability to control the weight.  

The extensors and flexors of the wrist help grip, stabilize the elbow, and allow your triceps to extend the elbow through a large range. 
The isolation of single joint movement paired with an ability to use load, creates an effective intensity. It is virtually impossible not to achieve great muscle tone through your triceps brachii with this exercise.

Builds Strength

The triceps brachii are a central force in upper body lifting and the cable kickbacks can have a significant impact on this muscle. They’re a part of all compound pressing exercises, which require powerful elbow extension. Strengthening the triceps boosts overall lifting ability. 

Be sure to refer to the table above for appropriate set and repetition ranges to maximize strength while doing cable tricep kickbacks. This exercise fits well into typical strength programming structures.

Improves Stability

Cable tricep kickbacks do well for improving your lift strength. A component of how this is done is through stability gains at the elbow. 

The elbow can be vulnerable to dislocations which occur more frequently in men (53%) than in women (47%). The tricep kickback can help in improving stability at the elbow joint which can reduce the risk of injury.

An important part of lifting weights is the finish of the movement when the load reaches the end of the motion. For the tricep kickback exercise, this is the lockout position where the elbow completes its extension. 
The forearm muscles are instrumental in this lockout as key elbow stabilizers. So, when you define strength as the ability to complete a lift, you have to credit the forearm as well.

Frequently Asked Questions

Are cable tricep kickbacks effective?

Yes, it’s hugely effective due to the style of the movement and what the cable element provides. The movement isolates work into the triceps. Furthermore, moving the resistance through the cable system allows for constant resistance regardless of elbow angle.

What height cable for triceps kickback?

The arm attachment point for the cable tricep kickbacks should be below waist level right around your mid-thigh. This allows you to be able to lean your torso forward at a low enough angle to maximize arm activity.

Should tricep kickbacks be light or heavy?

This depends on what performance goal you are looking for. Heavier loads at few reps are used for strength, whereas lighter weights enabling more reps cause building or endurance.

How many reps for cable tricep kickbacks?

This exercise fits nicely with typical resistance training concepts and can be used for strength, hypertrophy, or endurance. See the table for guidance on goal-based repetition ranges while performing the cable tricep kickbacks.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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