Barbell Lying Carter-Extension
Triceps·Flat Bench·Intermediate
Cable Kickback
The cable kickback is a triceps isolation exercise that uses a low pulley cable to apply constant tension on the triceps through the full range of motion. It's excellent for sculpting and strengthening the back of the arms.
Category
Strength
Difficulty
Beginner
Movement
Isolation
Bodyweight
No
Sculpt
How to
How to do the Cable Kickback
- 01
Attach a single handle to a low pulley on a cable machine.
- 02
Stand facing the machine with feet staggered and grasp the handle with one hand.
- 03
Hinge forward at the hips so your torso is at about 45 degrees, keeping your back flat.
- 04
Tuck your elbow against your side, forming a 90-degree angle at the elbow.
- 05
Extend your arm backward by straightening your elbow until your arm is parallel to the floor.
- 06
Squeeze your triceps hard at full extension.
- 07
Slowly return to the starting 90-degree position and repeat for reps, then switch sides.
Performance tips
Cues that matter
- Keep your upper arm locked against your torso — only the forearm should move.
- Use a light to moderate weight to maintain strict form.
- Hold the contracted position for a beat to maximize triceps activation.
Common questions
Frequently asked
What muscles does the Cable Kickback work?
The Cable Kickback primarily targets the Triceps.
Is the Cable Kickback a compound or isolation exercise?
The Cable Kickback is an isolation exercise, meaning it focuses on a single muscle group through one joint movement.
What equipment do I need for the Cable Kickback?
You need the following equipment: Cable Machine.
What difficulty level is the Cable Kickback?
The Cable Kickback is rated as beginner difficulty. It is suitable for those new to resistance training.
