Cable Tricep Kickback

About This Exercise

Cable variant of the classic tricep kickback isolation. Performed bent over from the waist with a low cable handle in one hand — the elbow is fixed close to the torso, and the forearm is extended back so the arm finishes parallel to the floor. The cable provides constant tension throughout the range of motion (unlike the dumbbell variant, which loses tension at the bottom of the rep when the forearm is vertical). A common Layne Norton-era tricep accessory in PHAT-style hypertrophy programming. Distinct from Tricep Dumbbell Kickback (DB; same mechanic but tension drops at the bottom), One-Legged Cable Kickback (glute movement, single leg, hip-extension pattern — different muscle group entirely), and Triceps Pushdown (standing, high pulley, both arms; different angle and mechanic).

1Setup

Stand sideways to a low-pulley cable. Take the cable handle in the hand farthest from the cable so the cable cuts across the front of the body. Bend at the waist (knees soft) until the torso is at 30-45 degrees from horizontal — close to bent-over barbell row position. Place the free hand on the same-side knee or thigh for balance. Pull the elbow up and back so the upper arm is parallel to the torso (or slightly higher), with the forearm hanging vertically. This is the start position. Brace the trunk; keep the back flat.

2Execution

Keeping the upper arm fixed at the torso (do not let the elbow drift forward), extend the forearm back by extending the elbow until the arm is straight and parallel to the floor. Squeeze the triceps at the top — the cable provides constant tension here. Pause briefly, then return under control to the start position with the forearm vertical. Repeat for the prescribed reps, then switch sides.

Pro Tips

• Upper arm stays fixed at the torso — only the elbow extends. If the upper arm drifts forward or up, the lift turns into a half-pushdown.
• Lead with the elbow extension; do not jerk with the trunk
• Constant tension — the cable advantage. Do not let the weight stack rest at the bottom of the rep.
• Tempo: 1-2s extension, brief squeeze at lockout, 2-3s eccentric
• For PHAT-style hypertrophy work: pair with skull crushers (lying, different angle) and tricep pushdowns (standing, both arms) for full triceps coverage