How to do the Cable Triceps Kickback
Clip a single handle to a low pulley and hold it in one hand.
Hinge forward at the hips with your upper arm tight to your side and parallel to the floor.
Extend your elbow back until your arm is fully straight.
Return slowly and finish your reps before switching arms.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Two-thirds of your upper arm. The triceps straighten the elbow; overhead extensions stretch the long head, pushdowns and close presses load the rest.
Alternatives
Same muscles, similar movement: swap in one of these if the Cable Triceps Kickback doesn’t suit your gym or your joints.
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