Cable Triceps Kickback

Builds the triceps, improving pressing strength for lifts like the bench press and push ups.

Muscle group

Triceps

Equipment

Cable

Exercise type

Isolation

Technique

Basic technique

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Muscles worked

§ 01 · Muscles

Primary muscle

Triceps

How to perform

§ 02 · Steps

01
Stand sideways with your feet hip-width apart and your knees slightly bent.
02
Grasp the cable handle and bring your elbow close to your torso so your upper arm stays still and your elbow is bent to about 90°.
03
Keep your body stable and brace your core, move only your forearm, and pull the handle backward until your elbow is almost fully extended.
04
Return to the starting position with control and feel your triceps working throughout the movement.

Beginner's guide

§ 03 · Guide

What it works

Builds the triceps, improving pressing strength for lifts like the bench press and push ups.

What it should feel like

You should feel it in your triceps. It should not be driven by your lower back, shoulders, or arm swing.

Most common mistake

A common mistake is moving the upper arm or swinging the torso. Keep your elbow close to your body and move only your forearm.

How to get started at the gym

§ 04 · SisuLift

Cable Triceps Kickback is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.