Cable Kickback

Target muscle

Triceps

Also works

Shoulders

Equipment

Cable

Body part

Upper arms

How to do the cable kickback

1. Stand facing a cable machine with your feet shoulder-width apart.
2. Hold the cable handle with your right hand and step back to create tension in the cable.
3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
4. Keep your upper arm close to your body and your elbow bent at a 90-degree angle.
5. Extend your forearm backward, straightening your arm fully.
6. Pause for a moment, then slowly return to the starting position.
7. Repeat for the desired number of repetitions, then switch sides.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the triceps. The shoulders work as secondary muscles. See all triceps exercises or every cable exercise.