How to do the Cable Kickback
Cable Kickback is an intermediate single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Shoulders.
Cable Kickback demonstration · © GymiaFit
Cable Kickback at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Shoulders
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Push
Cable Kickback step by step
- 1Stand facing a cable machine with your feet shoulder-width apart.
- 2Hold the cable handle with your right hand and step back to create tension in the cable.
- 3Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- 4Keep your upper arm close to your body and your elbow bent at a 90-degree angle.
- 5Extend your forearm backward, straightening your arm fully.
- 6Pause for a moment, then slowly return to the starting position.
- 7Repeat for the desired number of repetitions, then switch sides.
3 free workouts use it
Cable Kickback — questions
What muscles does the Cable Kickback work?
The Cable Kickback primarily targets the Triceps. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Cable Kickback?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Kickback suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Kickback?
Cable Alternate Triceps Extension, Cable Concentration Extension (on Knee), Cable High Pulley Overhead Tricep Extension train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Kickback demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.