Exercise · Form & cues
Cable Tricep Kickback — form guide
Triceps (lateral and long head). Equipment: Cable Machine + Single-Arm Handle. Difficulty: Beginner.
TEMPO
1-2-2-1
Constant cable tension makes this 10x more effective than the DB version. Lock the upper arm and ONLY extend at the elbow.
Cues
- Hinge forward 30°, upper arm parallel to floor
- Elbow pinned to your side
- Extend fully — squeeze tricep 2s at lockout
- Slow controlled return
Common mistakes
- Letting upper arm swing forward
- Going too heavy — shoulder takes over
Injury notes
Wrist or elbow pain? Use a rope instead of a D-handle.
Progression
Add 1–2kg when 12 strict reps land easy.