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Cable Kickback guide
The Cable Kickback is a beginner-level isolation cable exercise that primarily targets the Triceps (Lateral Head). Set up with a braced, stable base, move through a full range of motion under control, and progressively add weight or reps over time to keep getting stronger.
What muscles does the cable kickback work?
The Cable Kickback primarily trains the Triceps (Lateral Head), with the triceps as the target group. Train it as part of a balanced triceps routine.
How do you do the cable kickback?
To do the Cable Kickback: set up at the cable with a stable, braced position — feet planted and core tight; take a grip or stance that lets your triceps drive the movement through its full range of motion; lower under control, then drive back to the start, keeping tension on the triceps (lateral head); avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
- Set up at the cable with a stable, braced position — feet planted and core tight.
- Take a grip or stance that lets your triceps drive the movement through its full range of motion.
- Lower under control, then drive back to the start, keeping tension on the triceps (lateral head).
- Avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
What are the most common cable kickback mistakes?
- Using momentum or bouncing instead of controlled tension.
- Cutting the range of motion short to move more weight.
- Adding load before the current weight is clean for every rep.
Cable Kickback alternatives
Cable Kickback FAQ.
What muscles does the Cable Kickback work?
The Cable Kickback primarily targets the Triceps (Lateral Head), training the Triceps as the main muscle group.
Is the Cable Kickback a compound or isolation exercise?
The Cable Kickback is an isolation exercise — it focuses on one muscle, which is useful for targeting and bringing up weak points.
What equipment do I need for the Cable Kickback?
You need a cable. Difficulty is rated beginner.
What are good alternatives to the Cable Kickback?
Good triceps alternatives include Tricep Pushdown, Rope Pushdown, Skull Crusher.
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