Single-Arm Cable Triceps Kick-Back 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Arm Cable Triceps Kick-Back is an isolation exercise that targets the triceps, with the shoulders acting as a secondary stabilizer throughout the movement. Using a cable machine allows for continuous tension on the triceps, making it a highly effective variation of the traditional kick-back. Performed by hinging forward at the hips, keeping the upper arm parallel to the torso, and extending the elbow to push the cable handle back, this exercise emphasizes controlled movement and proper form. It’s ideal for building triceps strength and definition while also engaging the rear shoulder to maintain arm stability during the lift.
How to Perform
Set Up the Cable Machine
Attach a single handle to the low pulley on a cable machine. Select a light-to-moderate weight that allows for full range of motion and control.
Position Your Body
Stand beside the cable machine with the handle in the hand furthest from the machine. Hinge forward at your hips so your torso is nearly parallel to the floor. Slightly bend your knees and keep your spine neutral.
Grip and Arm Placement
Hold the handle with a neutral grip (palm facing your torso). Keep your upper arm close to your side and parallel to the floor, forming a 90-degree angle at the elbow. Use your free hand to support yourself on your thigh or a stable surface if needed.
Engage Your Core
Brace your core and keep your shoulders square. Avoid rotating your torso or swinging your body during the movement.
Extend the Elbow
Press the handle backward by straightening your elbow fully. Keep your upper arm completely still—the movement should come only from your forearm. Squeeze your triceps at the top of the movement.
Pause and Control the Return
Hold the fully extended position for a second to maximize triceps engagement, then slowly return to the starting position with control, resisting the pull of the cable.
Repeat
Complete the desired number of reps, then switch arms and repeat the movement on the other side.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your upper arm parallel to the floor and completely still throughout the movement.
Avoid swinging your body or using momentum—control the movement both ways.
Use a light-to-moderate weight to maintain proper form and full range of motion.
Squeeze your triceps at the top of each rep for maximum contraction.
Maintain a neutral spine and avoid rounding your back during the hinge.
Brace your core to prevent any torso rotation or instability.
Perform the movement slowly and with control, especially on the return phase.
Use your non-working hand for support if needed, such as resting it on your thigh.
Position your body so the cable pulls in a straight line from the pulley to your hand.
Keep your elbow close to your torso to isolate the triceps effectively.
How Not to Perform
Do NOT swing your torso while extending your arm. Swinging your body wastes energy and reduces triceps activation.
Avoid letting your upper arm move during the exercise. It should stay parallel to the floor and fixed in place throughout the movement.
Do NOT use excessive weight that forces you to compromise form. Choose a manageable weight that allows full range of motion and control.
Don’t round your back while hinging forward. Maintain a neutral spine to avoid unnecessary strain on your lower back.
Don’t extend your arm too quickly—this can cause injury and doesn’t maximize triceps engagement. Move slowly to maintain control.
Avoid excessive elbow flare. Keep your elbow close to your torso to ensure the triceps are doing the majority of the work.
Do NOT over-extend the arm to the point where you lose tension on the triceps. The elbow should not lock out completely.
Don’t let your shoulder shrug or move. Your shoulder should remain stable and away from your ears throughout the exercise.
Do NOT rotate your wrist during the movement. Keep a neutral grip on the handle to prevent unnecessary strain on your wrist and forearm.
Avoid using momentum by jerking the handle. The movement should be smooth and controlled to fully engage the triceps.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
