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Triceps

Cable Tricep Kickback (No Attachment)

The Cable Tricep Kickback (No Attachment) is a strength exercise on a cable machine for your triceps. Share of the load in the Zulta muscle model: triceps (lateral head) 36%, triceps (medial head) 26% and triceps (long head) 24%.

Level: BeginnerEquipment: CableSingle-joint (isolation)Unilateral: one arm or leg at a time

How to do it

  1. Set a single pulley just below knee height and remove any attachment.
  2. Grip the bare cable just above the stopper ball with your working hand and step back until it is taut.
  3. Hinge forward to about 45 degrees or lower and lift the working upper arm level with your torso, elbow bent 90 degrees.
  4. Straighten the elbow to push the hand back until the arm is fully extended.
  5. Let the hand return slowly until the elbow is bent 90 degrees again.

Tips

  • Let the palm turn slightly up at lockout for a stronger squeeze.
  • Hold the cable firmly so it cannot slip through the fist.

Common mistakes

  • Swinging the upper arm to move the load.
  • Stopping short of full elbow extension.

Muscles worked by the Cable Tricep Kickback (No Attachment)

  • Triceps (lateral head) Primary36%
  • Triceps (medial head) Primary26%
  • Triceps (long head) Secondary24%
  • Rear delts Minor6%
  • Spinal erectors (lower back) Stabilizer3%
  • Rhomboids Stabilizer3%
  • Lats (upper) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Extending the elbow with the upper arm held back behind the body: lateral and medial heads lead, the long head works in a shortened position, the rear delt holds the arm up.

Cable Tricep Kickback (No Attachment) alternatives

Same equipment

Different equipment

No equipment

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Frequently asked questions

What muscles does the Cable Tricep Kickback (No Attachment) work?

Mainly the triceps (lateral head) and triceps (medial head). The triceps (long head) assist.

Is the Cable Tricep Kickback (No Attachment) good for beginners?

Yes. The Cable Tricep Kickback (No Attachment) is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Cable Tricep Kickback (No Attachment)?

For example the Bent Over Tricep Extension, Dumbbell Kickback and Cable Tricep Kickback. They train mostly the same muscles, some with different equipment.

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