Tricep Kickback (Cable)

Constant tension tricep isolation — builds the long head and overall tricep definition with smooth cable resistance

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Elbow Extension)
Primary Muscles	Triceps
Secondary Muscles	Rear Delts
Equipment	Cable Machine, Single Handle
Difficulty	⭐ Beginner
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Cable height: Set pulley to lowest position
2. Handle selection: Single D-handle or rope attachment
3. Body position: Hinge at hips to ~45°, back flat and neutral spine
4. Support: Free hand on knee or bench for stability
5. Upper arm position: Keep upper arm parallel to floor, locked in place
6. Starting angle: Elbow bent at 90°, forearm hanging down

Equipment Setup

Equipment	Setting	Notes
Pulley height	Lowest position	Creates proper angle for extension
Handle type	Single D-handle or rope	D-handle easiest for beginners
Weight	Light to moderate	Focus on form and squeeze

Setup Cue

"Lock your upper arm parallel to the floor — only your forearm should move"

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🔄 Execution

The Movement

⬆️ Extension

What's happening: Extending elbow to straighten arm behind you

1. Lock upper arm in place (parallel to floor)
2. Exhale and extend elbow, driving hand backward
3. Continue until arm is fully straight
4. Squeeze tricep hard at full extension
5. Pause for 1 second at the top

Tempo: 1-2 seconds

Feel: Intense contraction in back of upper arm (tricep)

🔝 Peak Contraction

What's happening: Full elbow extension with maximum tricep squeeze

1. Arm fully extended behind you
2. Upper arm still parallel to floor
3. Maximum tricep contraction
4. Hold for 1 full second
5. Wrist neutral, not bent

Common error here: Letting upper arm drop or swing — keep it locked in position

⬇️ Lowering

What's happening: Controlled return to starting position

1. Slowly bend elbow
2. Control the weight back to 90° angle
3. Keep upper arm completely still
4. Maintain tension throughout — don't let weight stack touch
5. Feel the stretch in tricep at bottom

Tempo: 2-3 seconds (slower than the extension)

Feel: Controlled resistance, constant tension on tricep

⏸️ Starting Position

What's happening: Elbow at 90°, ready for next rep

1. Forearm hanging perpendicular to floor
2. Upper arm still locked parallel to floor
3. Maintain hinge position
4. Core braced
5. Reset breath for next rep

Key Cues

Primary Cues

• "Lock your upper arm" — eliminates shoulder movement
• "Drive your hand back and up" — full elbow extension
• "Squeeze at the top" — maximizes tricep contraction

Tempo Guide

Goal	Tempo	Example
Strength	1-1-2-0	1s up, 1s squeeze, 2s down, no pause
Hypertrophy	1-2-3-0	1s up, 2s squeeze, 3s down, no pause
Endurance	1-1-2-0	Higher reps with constant tension

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Triceps Brachii	Elbow extension — straightening the arm	█████████░ 90%

Secondary Muscles

Muscle	Action	Activation
Posterior Deltoid	Shoulder stabilization during hinge	███░░░░░░░ 30%

Stabilizers

Muscle	Role
Core	Maintain hinge position, prevent rotation
Rotator Cuff	Stabilize shoulder joint
Spinal Erectors	Keep back flat in hinge

Muscle Emphasis

Long head emphasis: Keep upper arm slightly elevated (above parallel) Lateral head emphasis: Use rope attachment and spread at top Overall tricep: Maintain strict form with full ROM and peak squeeze

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Upper arm swinging	Shoulder moves to help lift	Removes tension from tricep, uses momentum	Lock upper arm parallel to floor
Too much weight	Can't fully extend arm	Incomplete ROM, less tricep work	Reduce weight, focus on squeeze
Rounding back	Spine flexes in hinge	Lower back strain, poor posture	Brace core, keep chest up
Rushing the reps	Fast, bouncy movements	Less muscle tension, momentum takes over	Slow eccentric, pause at top
Not fully extending	Stopping short of lockout	Missing peak contraction	Straighten arm completely

Most Common Error

Swinging the upper arm — if your upper arm moves up and down, you're using shoulder momentum instead of isolating the tricep. The upper arm should be completely locked in position.

Self-Check Checklist

• Upper arm locked parallel to floor (not moving)
• Full elbow extension at top with visible squeeze
• Controlled 2-3 second lowering phase
• Hinge position maintained (not standing upright)
• Core braced, back flat

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🔀 Variations

By Emphasis

Hypertrophy Focus

Variation	Change	Why
Rope Cable Kickback	Rope attachment, split at top	Hits lateral head, more ROM
Slow Eccentric Kickback	4-5s lowering	Maximum time under tension
Iso-Hold Kickback	Hold at full extension 3-5s	Intense peak contraction

Single Arm Focus

Variation	Change	Why
Single Arm (One at a Time)	Standard variation	Fix imbalances, full focus
Offset Load	Lighter weight, longer hold	Mind-muscle connection

Bilateral Options

Variation	Change	Why
Bilateral Cable Kickback	Both arms simultaneously	More time-efficient
Alternating Arms	Switch arms each rep	Keep constant tension

Attachment Variations

Attachment	Benefit	Best For
D-Handle	Most stable	Beginners, heavy weight
Rope	Can spread at top	Lateral head emphasis
Straight Bar	Both arms together	Time efficiency

Equipment Variations

Equipment	Exercise Name	Key Difference
Dumbbell	Dumbbell Tricep Kickback	Less constant tension, home-friendly
Resistance Band	Band Kickback	Travel-friendly, variable resistance
Cable (high pulley)	High Cable Kickback	Different angle, more shoulder flexion

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Hypertrophy	3-4	12-15	60-90s	Moderate	1-2
Endurance	2-3	15-20+	45-60s	Light-Moderate	2-3
Mind-Muscle	3-4	10-12	90s	Light	2-3

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	End of upper day	Isolation after compounds
Push/Pull/Legs	End of push day	Finish triceps after presses
Arm day	Middle or end	After compound tricep work
Full-body	Skip or end	Optional accessory

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	2-3 sets
Intermediate	2x/week	3-4 sets
Advanced	2-3x/week	3-4 sets per session

Progression Scheme

Progressive Overload

For isolation exercises, focus on rep progression before weight. Add 2 reps per session until you hit the top of your rep range, then add weight and drop back to lower rep range.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Dumbbell Tricep Kickback	Learning movement pattern
Resistance Band Kickback	Very light resistance needed
Wall Tricep Extensions	Complete beginner

Progressions (Harder)

Exercise	When Ready	Link
Cable Overhead Extension	Ready for more tricep work
Close Grip Push-Up	Want compound tricep exercise
Close Grip Bench	Advanced tricep strength

Alternatives (Same Goal, Different Movement)

Compound Alternatives

Alternative	Benefit	Good For
Close Grip Bench Press	Heavy loading	Strength focus
Bench Dip	Bodyweight option	Home training
JM Press	Unique stimulus	Advanced lifters

Other Isolation

Alternative	Equipment	Key Difference
Tricep Pushdown	Cable machine	Vertical pressing angle
Overhead Tricep Extension	Cable/Dumbbell	Long head emphasis
Skull Crushers	Barbell/EZ-bar	Heavy loading possible

Home/Minimal Equipment

Alternative	Equipment
Dumbbell Kickback	Single dumbbell
Resistance Band Kickback	Resistance band
Close Grip Push-Up	Bodyweight only

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Elbow tendonitis	Strain on tendons during extension	Reduce weight, slower tempo
Shoulder impingement	Pain in hinged position	Reduce hinge angle, stay more upright
Lower back issues	Strain from maintaining hinge	Support torso on bench, reduce hinge
Wrist pain	Strain holding handle	Use neutral grip attachment

Stop Immediately If

• Sharp pain in elbow joint (not muscle burn)
• Shooting pain in shoulder
• Lower back pain or strain
• Loss of grip or numbness in hand

Safe Training Tips

Best Practice	Why
Start light	Learn movement pattern, establish mind-muscle connection
Lock upper arm first	Prevents compensation with shoulder
Full ROM	Ensures complete tricep engagement
Control eccentric	Prevents joint stress, maximizes hypertrophy

Form Breakdown Signals

Stop the set if:

1. Upper arm starts swinging or dropping
2. Back begins rounding
3. Using momentum to bounce weight
4. Can't achieve full elbow extension
5. Experiencing joint pain (not muscle burn)

Listen to Your Elbows

This exercise puts significant stress on the elbow joint. If you feel sharp pain (not muscle burn), reduce weight or choose a different tricep exercise like pushdowns.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Elbow	Extension	~90-180°	🟡 Moderate
Shoulder	Stabilization (static hold)	Minimal movement	🟢 Low
Wrist	Neutral grip stability	Minimal movement	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Elbow	Full extension	Can straighten arm completely	Reduce weight, work on ROM
Shoulder	Flexion for hinge position	Can hinge at hips comfortably	Reduce hinge angle
Thoracic	Extension for flat back	Can maintain neutral spine in hinge	Thoracic mobility work

Joint Health Note

The elbow is under load in a lengthened position. Use controlled tempo and avoid bouncing at the bottom to protect the joint capsule and tendons.

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❓ Common Questions

Should I use heavy weight on this exercise?

No — this is an isolation exercise meant for higher reps (12-20) with moderate weight. The goal is to feel the tricep working, not to move maximum weight. If you can't fully extend your arm, the weight is too heavy.

Can I do this standing upright instead of hinged?

While possible, the hinge position is important because it allows your upper arm to be parallel to the floor, which creates the best angle for tricep activation. Standing upright reduces the effective range of motion.

Should I feel this in my shoulder?

You shouldn't feel significant work in your shoulder — this is a tricep isolation exercise. If you're feeling it heavily in your shoulder, you're likely moving your upper arm instead of keeping it locked in place. Reset your position and lock your upper arm.

Cable vs dumbbell — which is better?

Cable provides constant tension throughout the movement, which is excellent for hypertrophy. Dumbbells work well too but have less tension at the bottom. Both are effective; cables are slightly better for muscle building.

How much should I pause at the top?

Aim for a 1-2 second squeeze at full extension. This peak contraction is where the tricep works hardest, so don't rush through it. The pause is what makes this exercise especially effective.

One arm or both arms at once?

One arm at a time is recommended because it allows you to focus completely on that tricep, maintain better form, and use your free hand for support. However, bilateral (both arms) can be done for time efficiency.

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📚 Sources

Biomechanics & Muscle Activation:

• ACE Fitness Exercise Library — Tier C
• ExRx.net Exercise Analysis — Tier C
• Boeckh-Behrens & Buskies, Strength Training Anatomy — Tier B

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Renaissance Periodization, Hypertrophy Guide — Tier B
• Jeff Nippard, Hypertrophy Training — Tier C

Technique:

• AthleanX Tricep Training — Tier C
• Jeff Cavaliere Exercise Form — Tier C

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For Mo

When to recommend this exercise:

• User wants to build tricep definition and size
• User has access to a cable machine
• User needs isolation work after compound pressing
• User wants constant tension tricep exercise

Who should NOT do this exercise:

• Acute elbow injury → Suggest overhead extensions or pushdowns
• No cable machine → Suggest dumbbell kickback or close-grip push-up
• Shoulder impingement → Suggest tricep pushdown (vertical movement)
• Lower back issues → Suggest supported variation or different exercise

Key coaching cues to emphasize:

1. "Lock your upper arm parallel to the floor"
2. "Squeeze hard at the top for 1-2 seconds"
3. "Slow and controlled on the way down"

Common issues to watch for in user feedback:

• "I don't feel my triceps" → Upper arm likely moving; cue to lock upper arm
• "My shoulder hurts" → Using too much weight or incorrect hinge angle
• "My lower back hurts" → Poor hinge form; suggest bench support or reduce angle
• "I can't fully extend" → Weight too heavy; reduce load

Programming guidance:

• Pair with: Compound pressing (bench press, overhead press), other arm work
• Avoid same day as: Not applicable — this is light accessory work
• Typical frequency: 1-2x per week, 3-4 sets of 12-15 reps
• Placement: End of push day or arm day after compound work

Progression signals:

• Ready to progress when: Can complete all sets at top of rep range with perfect form
• Add weight: 5-10 lbs increments OR add 2 reps per session
• Progress to harder exercise: When user wants heavier tricep work, suggest close-grip bench or weighted dips
• Regress if: Can't maintain upper arm position, elbow pain, can't achieve full ROM

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Last updated: December 2024