Cable Single-Arm Tricep Kickback
Auto DetectedA unilateral cable isolation exercise targeting the triceps to build arm size and definition; constant tension from the cable improves muscle activation compared to free weights.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders
Accessory Muscles
Forearms, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
3/10Rear Delts
Forearms
2/10Extensors
Abs
2/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set the pulley to hip height. Grasp the handle, hinge forward at the hips until your torso is nearly parallel to the floor, and pin your upper arm against your side.
- Extend your elbow to drive the handle back until your arm is fully straight.
- Squeeze your triceps hard at the point of full extension.
- Slowly lower the handle back to the starting position by bending the elbow.
- Keep your upper arm stationary and tucked against your torso throughout the movement.
Coaching Tips
Form Cues
- Pin the elbow
- Squeeze at the top
- Torso parallel
- Control the negative
Breathing
Exhale as you extend your arm back; inhale as you return to the starting position.
Tempo
3-1-1
Range of Motion
From a 90-degree bend in the elbow to full extension.
Safety
Safety Notes
- Maintain a neutral spine to protect the lower back.
- Avoid hyperextending the shoulder joint.
Spotting
Not recommended; self-spot with the free hand if necessary.
Common Mistakes
- Dropping the elbow
- Swinging the torso
- Standing too upright
- Using momentum
When to Avoid
- Elbow tendonitis
- Shoulder impingement
- Acute back strain
Flexibility Needed
- Shoulder extension mobility
- Wrist neutral grip comfort
Build Up First
- Basic elbow extension control
- Stable standing posture
Also known as
One-Arm Cable Kickback, Unilateral Cable Triceps Kickback, Cable Tricep Extension, Bent Over Cable Kickback
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