Triceps exercise
Cable Triceps KickbackHow to do it, with form in numbers
How to do it
How do you do the Cable Triceps Kickback?
- Set the pulley low, hold the handle and step back into a split stance.
- Hinge forward with a flat back, free hand on your thigh.
- Pin your upper arm to your side, elbow bent about 90°.
- Straighten your elbow until your arm is in line with your body.
- Return slowly to the bent-elbow start.
Cues
- Upper arm stays still
- Flat back, braced abs
- Squeeze at full extension
Common mistakes
- Swinging the upper arm; keep it pinned beside your ribs.
- Rounding your back; hinge from the hips with a flat spine.
- Twisting the torso; keep your hips and shoulders square.
Form in detail
What does good form look like?
Starting position
Cable column with the pulley at its lowest setting. Attachment: a single D-handle, or no handle, the hand gripping the cable end just above the stopper ball. Free hand on the front thigh or on the column for support. Working hand (right; mirror for left) holds the handle with a neutral grip (palm facing the body), wrist straight. Abs braced, no sag or twist; working shoulder blade set down and back.
The movement
Only the elbow moves. The hand travels back and up in an arc round the elbow, then returns along the same arc; the cable runs from the low pulley forward of the body to the hand. The upper arm stays parallel to the torso and close to the ribs. Torso angle, hips and feet stay still; no twisting towards the working side.
End position
(turnaround point): elbow extended to 170–180°, the whole arm in a straight line with the torso, hand behind the hip. Upper arm has not moved. Brief squeeze.
Tempo
Extend 1 s, hold 0.5 s, return 2 s, brief pause 0.3 s.
Form in numbers
What are the angles and distances?
| Measure | Target | Good range | Sources |
|---|---|---|---|
| Pulley height | lowest | floor to 20 cm | |
| Upper arm vs torso line | parallel | 0–10° elbow higher | |
| Elbow flexion at start | 90° | 70–100° | |
| Elbow at end | 175° | 170–180° (no snap) | |
| Upper arm movement during rep | 0° | 0–5° | |
| Torso rotation | 0° | 0–5° |
The targets our 3D demo was built to, from the references below. Bodies differ, so treat the ranges as a guide for your own build.
For coaches
Use this demo in your clients’ programs
The Cable Triceps Kickback is in Trainaq’s exercise library. Add it to a workout, and your client sees this demo in the free Trainaq app above the sets they log.
Sources
