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Cable Kickback

Constant tension tricep isolation — unique hip-hinged angle with cable resistance for continuous muscle activation and peak contraction

⚡ Quick Reference​

AspectDetails
PatternPush (Horizontal)
Primary MusclesTriceps
Secondary MusclesCore, Glutes
EquipmentCable Machine, D-Handle
Difficulty⭐ Beginner
Priority🟡 Accessory

Movement Summary​

🎯 Setup​

Starting Position​

  1. Cable height: Set pulley to lowest position on cable stack
  2. Handle attachment: Attach D-handle or ankle cuff to low pulley
  3. Stance: Face cable machine, split stance (opposite foot forward from working arm)
  4. Hip hinge: Bend at hips, torso roughly 45 degrees to floor
  5. Grip: Neutral grip, upper arm parallel to floor, elbow bent 90 degrees

Equipment Setup​

EquipmentSettingNotes
Pulley heightLowest positionAllows cable to clear body during movement
Handle typeD-handle or ankle cuffSingle attachment for unilateral work
Distance from machine3-4 feetMaintains tension throughout ROM
Setup Cue

"Upper arm should be parallel to the floor and locked in place — like a door hinge on your elbow"

🔄 Execution​

The Movement​

What's happening: Hip-hinged, elbow flexed, ready to extend

  1. Torso at roughly 45-degree angle (hip-hinged)
  2. Upper arm parallel to floor
  3. Elbow bent at 90 degrees
  4. Handle at chest level
  5. Core braced, back neutral (not rounded)
  6. Free hand can support on knee or bench
  7. Feel tension on cable

Feel: Tricep loaded, slight stretch

Key Cues​

Primary Cues
  • "Upper arm is a shelf — don't let it drop" — keeps arm parallel to floor
  • "Kick the handle backward" — describes the motion
  • "Squeeze hard at the back" — maximizes contraction

Tempo Guide​

GoalTempoExample
Hypertrophy2-1-1-22s back, 1s pause, 1s return, 2s squeeze
Mind-Muscle3-2-2-23s back, 2s pause, 2s return, 2s squeeze
Endurance1-0-1-11s back, no pause, 1s return, 1s squeeze

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
Triceps BrachiiElbow extension — straightening arm behind body█████████░ 90%

Stabilizers​

MuscleRole
CoreMaintain hip-hinge position, prevent rotation
Glutes & HamstringsSupport hip-hinge position
ShouldersKeep upper arm stationary and parallel to floor
Muscle Emphasis

Unique advantage of cable kickback:

  • Constant tension — unlike dumbbell kickback, cable provides resistance throughout entire ROM
  • Peak contraction — fully extended position has maximum tension (opposite of dumbbell)
  • No "dead zones" — cable tension never disappears

To maximize tricep activation: Hold squeeze at full extension for 1-2 seconds, slow eccentric

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Upper arm droppingElbow lowers below parallelLoses tricep tension, shoulder takes overActively keep upper arm locked parallel
Swinging the weightUsing momentum to extend armNot isolating tricep, injury riskLighter weight, controlled movement
Partial ROMNot fully extending elbowMissing peak contractionLock out completely, squeeze
Rounding lower backPoor hip hinge formLower back strainNeutral spine, brace core
Moving upper arm forward/backShoulder assists movementLess tricep isolation"Upper arm is frozen in place"
No squeeze at topMissing peak contractionLeaving gains on the tablePause and squeeze 1-2 seconds
Most Common Error

Not maintaining upper arm position — if your upper arm moves at all (up, down, forward, or back), you're involving your shoulder and reducing tricep isolation. The upper arm must stay locked parallel to the floor like a rigid beam.

Self-Check Checklist​

  • Upper arm parallel to floor throughout entire set
  • Only forearm moves (elbow is only moving joint)
  • Full lockout with squeeze at full extension
  • Hip hinge maintained (torso doesn't pop up)
  • Controlled tempo, especially on eccentric

🔀 Variations​

By Equipment​

VariationChangeWhy
D-HandleStandard single handleMost common, constant tension

By Support​

VariationChangeWhy
Unsupported (Free Standing)Hip hinge with no supportMore core demand
Hand on KneeFree hand rests on front kneeSlight support, easier balance
Bench SupportedKneeling on bench, hand on benchMaximum stability, pure arm isolation
PositionExercise NameKey Difference
Standing VerticalTricep Pushdown (Single Arm)Upright position
Standing OverheadOverhead Cable Extension (Single Arm)Targets long head more
BilateralCable Kickback (Both Arms)Both arms together

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoadRIR
Hypertrophy3-412-20 per arm60-90sLight-Moderate1-3
Endurance2-320-30+ per arm60sLight2-4
Mind-Muscle3-410-15 per arm90sLight2-3

Workout Placement​

Program TypePlacementRationale
Upper/LowerEnd of upper dayTricep finisher, after heavier work
Push/Pull/LegsEnd of push dayFinal tricep isolation
Full-bodyAfter main pressingLight isolation after compounds
Arm dayMiddle or endAfter compound tricep exercises

Frequency​

Training LevelFrequencyVolume Per Session
Beginner1-2x/week3 sets per arm
Intermediate2-3x/week3-4 sets per arm
Advanced2-3x/week4-5 sets per arm

Progression Scheme​

Progressive Overload

This is a finisher exercise — don't expect to use heavy weight. The benefit comes from constant tension, full ROM, and the peak contraction squeeze. Focus on perfect form over weight progression.

When you can do all sets at the top of your rep range with 1-2 RIR and perfect form, add 5 lbs.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Tricep Pushdown (Single Arm)Learning unilateral tricep work
Resistance Band KickbackNo cable machine, or learning hip hinge
Bench-Supported Dumbbell KickbackNeed more stability

Progressions (Harder)​

ExerciseWhen ReadyLink
Cable Kickback with 2s PauseWant more time under tension
Both Arms Cable KickbackBilateral challenge
Dumbbell Kickback (Unsupported)Want free weight and core challenge

Alternatives (Same Goal, Different Movement)​

AlternativeEquipmentPosition
Tricep Pushdown (Single Arm)CableStanding upright
Overhead Cable Extension (Single Arm)CableStanding, overhead
Dumbbell KickbackDumbbellHip-hinged

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Lower back issuesHip hinge may aggravateBench-supported version, or different exercise
Elbow tendinitisRepetitive extension may irritateVery light weight or avoid
Poor hip hinge mechanicsCan't maintain neutral spineLearn hip hinge first, or bench-supported
Shoulder impingementHolding arm parallel may cause painTry different angle or exercise
Stop Immediately If
  • Sharp lower back pain (not muscle fatigue)
  • Sharp elbow pain (not muscle burn)
  • Inability to maintain neutral spine
  • Shoulder pain that's not muscular
  • Dizziness from being bent over

Safe Training Tips​

TipWhy
Master hip hinge firstProper form prevents lower back strain
Use light weightThis is an isolation finisher, not strength builder
Support on bench if neededRemoves lower back as limiting factor
Match both armsFixes imbalances, prevents overuse
Lower Back Awareness

If you have any lower back issues, the hip-hinge position may not be appropriate. Consider:

  1. Bench-supported version (kneeling with hand on bench)
  2. Tricep Pushdown (Single Arm) instead
  3. Shorter sets to limit time in hip hinge

Never round your lower back. If you can't maintain neutral spine, stop the set.

Safe Failure​

If you can't complete a rep:

  1. Control the eccentric — slowly return handle to start
  2. Stand up to neutral position between arms
  3. Don't jerk the weight trying to get one more rep
  4. End set if form breaks down — lower back rounding = stop

🦴 Joints Involved​

JointActionROM RequiredStress Level
ElbowFlexion/Extension90-180°🟡 Moderate
ShoulderIsometric stabilizationMinimal movement🟢 Low
HipIsometric hip hingeHip flexion hold🟡 Moderate
WristNeutral stabilityNo movement🟢 Low

Mobility Requirements​

JointMinimum ROMTestIf Limited
ElbowFull extensionCan fully straighten armShould be adequate
HipHip hinge capabilityCan bend at hips with neutral spineUse bench-supported version
ShoulderHold arm at side/parallelCan lift arm to horizontalShould be fine
Joint Health Note

The elbow is under constant tension throughout the movement. If you have elbow issues, this exercise may be irritating due to the sustained load. Start very light to assess tolerance.

❓ Common Questions​

Cable vs dumbbell kickback — which is better?

Cable is superior for hypertrophy because:

  • Constant tension throughout entire ROM
  • Peak contraction at full extension (where dumbbell is easiest)
  • No "dead zones" in the movement

Dumbbell is better when:

  • No cable machine available
  • Want slightly more core/stabilization demand
  • Prefer free weights

For pure tricep hypertrophy, cable wins.

How high should I hinge? 45 degrees? More?

Generally 30-45 degrees works best. The exact angle depends on:

  • Your hip mobility (deeper hinge = more hamstring flexibility needed)
  • Arm length (longer arms may need less hinge)
  • Cable height (ensure cable clears your body)

The key is: upper arm should be parallel to floor, not the torso angle.

Should I support my body with my free hand?

It's fine to rest your free hand on your front knee or on a bench for slight support. This isn't cheating — it helps you focus on the tricep work rather than balance. If you want more core demand, keep the hand free or on hip.

Can I do both arms at the same time?

You can, but it's much harder to maintain proper form. Better to do one arm at a time, which allows:

  • Better focus on each arm
  • Fixing imbalances
  • Using your free hand for support or stability
Why can't I use much weight on this exercise?

This is normal! Cable kickbacks use very light weight because:

  1. You're working against leverage (long arm = mechanical disadvantage)
  2. Triceps are isolated — no other muscles helping
  3. It's a finishing exercise, not a strength builder
  4. Constant cable tension is harder than free weight

Most people use 5-20 lbs. Focus on form and squeeze, not weight.

My lower back gets tired before my triceps. What do I do?

Your lower back is the limiting factor. Try:

  1. Bench-supported version — kneel on bench with hand on bench
  2. Shorter sets — do 3 sets of 12 instead of 2 sets of 20
  3. Strengthen hip hinge — practice deadlifts, Romanian deadlifts
  4. Choose different exercise — Tricep Pushdown (Single Arm) removes hip hinge
Should I feel a squeeze at full extension?

YES! This is the most important part of the exercise. At full extension, pause and squeeze your tricep hard for 1-2 seconds. This is where cable kickbacks shine — maximum tension at peak contraction. If you're not squeezing, you're missing the point of the exercise.

📚 Sources​

Biomechanics & Muscle Activation:

  • Boehler, B., Porcari, J.P. (2011). Best Triceps Exercises Study — ACE Fitness — Tier B
  • ExRx.net Exercise Directory — Tier C
  • NSCA Exercise Technique Manual — Tier A

Programming:

  • Schoenfeld, B. (2010). Science and Development of Muscle Hypertrophy — Tier A
  • Renaissance Periodization Training Guides — Tier B

Technique:

  • Jeff Nippard Training Guides — Tier B
  • Stronger by Science — Tier B
  • Bret Contreras, Glute Guy Blog (hip hinge mechanics) — Tier B
For Mo

When to recommend this exercise:

  • User wants tricep isolation with constant tension
  • User has access to cable machine
  • User wants a good tricep "finisher" exercise
  • User is comfortable with hip hinge position
  • User wants to fix arm strength imbalances

Who should NOT do this exercise:

  • Acute lower back injury → Suggest bench-supported version or Tricep Pushdown (Single Arm)
  • Poor hip hinge mechanics → Teach hip hinge first, or use different exercise
  • Acute elbow injury → Suggest rest
  • No cable machine → Suggest dumbbell kickback or resistance band
  • Cannot maintain neutral spine in hinge → Use bench-supported or upright exercise

Key coaching cues to emphasize:

  1. "Upper arm is a shelf — keep it parallel to the floor"
  2. "Squeeze hard at full extension for 1-2 seconds"
  3. "Only your forearm moves"

Common issues to watch for in user feedback:

  • "I can't feel my triceps" → Upper arm is moving or no squeeze at extension
  • "My lower back hurts" → Rounding spine or too long in hip hinge, suggest bench support
  • "I'm using really light weight" → This is correct! Reassure them this is normal
  • "My upper arm keeps dropping" → Lighter weight, active focus on keeping it parallel
  • "One arm is weaker" → Perfect use case! Match weaker arm's reps
  • "I feel this more in my shoulders" → Upper arm is moving, should be frozen in place

Programming guidance:

  • Pair with: Other tricep exercises (pushdowns, overhead extensions), chest/shoulder pressing
  • Volume: 3-4 sets per arm, 12-20 reps
  • Frequency: 2-3x per week
  • Placement: End of workout as finisher, after heavier compound and bilateral work
  • Load: Light (5-20 lbs typical) — this is about constant tension, not weight

Progression signals:

  • Ready to progress when: Can do all sets at top of rep range with perfect form, 1-2 RIR, holding squeeze
  • Add weight: 2.5-5 lbs when ready (small jumps for light isolation)
  • Regress if: Can't maintain upper arm position, lower back fatiguing first, elbow pain

Cable vs Dumbbell Kickback:

  • Cable advantages: Constant tension, peak contraction at full extension, no dead zones
  • Dumbbell advantages: No machine needed, slightly more stabilization
  • For hypertrophy: Cable is superior due to constant tension

Why this is a great finisher:

  1. Light weight = joints aren't stressed after heavy work
  2. Constant tension = great pump
  3. Peak contraction emphasis = strong mind-muscle connection
  4. Unilateral = fixes imbalances
  5. Can do high reps safely

Bench-supported modification:

  • When to use: Lower back is limiting factor, want pure arm isolation
  • Setup: Kneeling on bench, hand on bench for support, working arm hangs down
  • Benefit: Removes lower back entirely, allows focus on tricep only

Last updated: December 2024