Cable Tricep Kickback

Learn how to do Cable Tricep Kickback with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3 Triceps ShouldersDeep Core Cable

Cable Tricep Kickback is a Cable exercise that primarily targets the Triceps, with secondary activation of the Shoulders, Deep Core. It has a MET value of 3, meaning a 70 kg person burns approximately 110 kcal in a 30-minute session.

How to Do Cable Tricep Kickback

A triceps isolation movement where you extend your arm behind you using a cable, focusing on strict elbow extension and control.


Instructions:


• Set the cable to the lowest position with a single handle.
• Lean forward with a flat back, keeping your elbow close to your torso.
• Start with your arm bent and grip the handle in a neutral grip.
• Extend your arm fully backward by locking the elbow.
• Squeeze the triceps at the top, then return slowly.


Common mistakes:


• Moving the upper arm or shoulder during the rep
• Swinging the arm instead of controlling it
• Not fully extending the elbow

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Muscles & equipment

Primary muscleTricepsSecondary muscleShouldersSecondary muscleAbs
EquipmentCable Machine

Calorie Calculator

MET 3
Estimated burn
110 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Cable Tricep Kickback

Type
Cable exercise
Primary muscle
Triceps
Secondary muscles
Shoulders, Deep Core
MET value
3
Calories (30 min, 70 kg)
≈ 110 cal
Video quality
4K with male and female demonstrations

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MET 4

Assisted Dip Machine

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Bench Triceps Dip
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Bench Triceps Dip

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Bench Triceps Dip – Legs Extended
MET 5

Bench Triceps Dip – Legs Extended

  • Bench
Cable Overhead Triceps Extension – Rope (High Pulley)
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Cable Overhead Triceps Extension – Rope (High Pulley)

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FAQ: Cable Tricep Kickback

What muscles does Cable Tricep Kickback work?

Cable Tricep Kickback primarily targets the Triceps, with secondary engagement of the Shoulders, Deep Core.

How do you do Cable Tricep Kickback correctly?

A triceps isolation movement where you extend your arm behind you using a cable, focusing on strict elbow extension and control. Instructions: • Set...

Is Cable Tricep Kickback good for beginners?

Cable Tricep Kickback has a MET value of 3, indicating a low intensity exercise suitable for beginners. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Cable Tricep Kickback?

Cable Tricep Kickback requires: Cable.

What are the benefits of Cable Tricep Kickback?

Cable Tricep Kickback strengthens the Triceps, engages the Shoulders and Deep Core, builds functional strength using Cable. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Cable Tricep Kickback?

Similar exercises to Cable Tricep Kickback include Bench Triceps Dip, Bench Triceps Dip – Legs Extended, Dip Machine, Dumbbell Bent Over Kickback. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Cable Tricep Kickback better than Bench Triceps Dip?

Both Cable Tricep Kickback and Bench Triceps Dip target the Triceps. Cable Tricep Kickback uses Cable, while Bench Triceps Dip offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Bench Triceps Dip
MET 4.5

Bench Triceps Dip

  • Bench
Bench Triceps Dip – Legs Extended
MET 5

Bench Triceps Dip – Legs Extended

  • Bench
Dip Machine
MET 4.5

Dip Machine

  • Machine
Dumbbell Bent Over Kickback
MET 3

Dumbbell Bent Over Kickback

  • Dumbbells
Dumbbell Lying Triceps Extension
MET 3.5

Dumbbell Lying Triceps Extension

  • Dumbbells

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