Cable Two Arm Tricep Kickback

Beginner

Triceps

Cable

What Cable Two Arm Tricep Kickback really gives you is elbow strength that finishes presses, driven by unbroken cable tension.

How to do Cable Two Arm Tricep Kickback

Stand with your feet shoulder-width apart and knees slightly bent.
Hold the cable handle in each hand with your palms facing inwards and your arms bent at a 90-degree angle.
Keeping your upper arms stationary, extend your forearms backwards until your arms are fully extended.
Pause for a moment, then slowly return to the starting position.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Arms Exercises Cable Arm Exercises All Cable Exercises

Cable Two Arm Tricep Kickback Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Move the pin one plate once the last rep feels easy.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Step back until the stack never rests at the top.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Stretch the return phase before adding weight.

Common Cable Two Arm Tricep Kickback Mistakes

Letting the stack touch down between reps

Stop just short of the stack so tension never resets.

Cutting the stretch short at the bottom of the rep

Let the elbow bend fully so the long head actually gets loaded.

Easier and Harder Than Cable Two Arm Tricep Kickback

Harder progression

Barbell Lying Extension

Swap Cable Two Arm Tricep Kickback For

Dumbbells Seated Triceps Extension

Triceps Press

Barbell Decline Close Grip To Skull Press

Cable Two Arm Tricep Kickback — Frequently Asked Questions

How do you do the Cable Two Arm Tricep Kickback?

Stand with your feet shoulder-width apart and knees slightly bent. Hold the cable handle in each hand with your palms facing inwards and your arms bent at a 90-degree angle. Keeping your upper arms stationary, extend your forearms backwards until your arms are fully extended. 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 Two Arm Tricep Kickback work?

The Cable Two Arm Tricep 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 Two Arm Tricep Kickback should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable Two Arm Tricep Kickback good for beginners?

Yes. The Cable Two Arm Tricep Kickback is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Cable Two Arm Tricep Kickback?

Try the Dumbbells Seated Triceps Extension, Triceps Press or the Barbell Decline Close Grip To Skull Press. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.