Cable Kickback

Advanced

Triceps

Cable

Chasing lockout strength and arm thickness? Cable Kickback uses unbroken cable tension to get there.

How to do Cable Kickback

Stand facing a cable machine with your feet shoulder-width apart.
Hold the cable handle with your right hand and step back to create tension in the cable.
Bend your knees slightly and hinge forward at the hips, keeping your back straight.
Keep your upper arm close to your body and your elbow bent at a 90-degree angle.
Extend your forearm backward, straightening your arm fully.
Pause for a moment, then slowly return to the starting position.

Add to an AI Workout Plan All Arms Exercises

Cable Kickback Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Step back until the stack never rests at the top.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Move the pin one plate once the last rep feels easy.

Common Cable Kickback Mistakes

Setting the pulley at the wrong height for the line of pull

Match pulley height so the cable lines up with the working muscle.

Drifting the elbows forward on every rep

Pin the upper arms in place so only the forearm moves.

Grinding heavy singles when the plan called for quality reps

Hold the prescribed effort so the rest of the week stays trainable.

Easier and Harder Than Cable Kickback

Easier progression

Cable Rope High Pulley Overhead Tricep Extension

Swap Cable Kickback For

Assisted Triceps Dip (kneeling)

Dumbbell Twisting Bench Press

Triceps Dip (between Benches)

Cable Kickback — Frequently Asked Questions

How do you do the Cable Kickback?

Stand facing a cable machine with your feet shoulder-width apart. Hold the cable handle with your right hand and step back to create tension in the cable. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Cable Kickback work?

The Cable Kickback primarily targets the triceps. It is classified as a arms exercise and is performed with a cable machine.

How many sets and reps of the Cable Kickback should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable Kickback good for beginners?

Not usually. The Cable Kickback is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Cable Kickback?

Try the Assisted Triceps Dip (kneeling), Dumbbell Twisting Bench Press or the Triceps Dip (between Benches). Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.