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Triceps

Cable Tricep Kickback

The Cable Tricep Kickback 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%.

Also known as: cable tricep kickback (handle)

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

How to do it

  1. Set a single pulley just below knee height and clip on a single handle.
  2. Face the machine, grip the handle with your working hand and step back one or two steps.
  3. Hinge forward until your torso is 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 handle back until the arm is fully extended.
  5. Let the handle return slowly until the elbow is bent 90 degrees again.

Tips

  • Brace the free hand on your thigh or the machine for stability.
  • Keep the upper arm locked high: the cable keeps tension even at the bottom.

Common mistakes

  • Letting the upper arm drop and swing forward on the return.
  • Rotating the torso to help the arm back.

Muscles worked by the Cable Tricep Kickback

  • 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 alternatives

Same equipment

Different equipment

No equipment

Similar exercises

Frequently asked questions

What muscles does the Cable Tricep Kickback work?

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

Is the Cable Tricep Kickback good for beginners?

Yes. The Cable Tricep Kickback 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?

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

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