Cable Single-Arm Triceps Kickback
Auto DetectedA unilateral isolation exercise performed leaning forward at the hips, using a low cable pulley to target the triceps (specifically the long head) for definition and size.
About Exercise
Equipment
Single Cable Machine, Handle Cable Attachment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Lower Back
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
Shoulders
3/10Rear Delts
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-90 seconds • Rest shorter for endurance focus.
How to Perform
Attach a single handle to a low cable pulley. Stand facing the machine, hinge forward at the hips until your torso is near parallel to the floor, holding the handle with one hand. Tuck the working elbow tight against your ribcage.
- Keep your upper arm still and elbow fixed at 90 degrees.
- Extend the elbow fully backward, squeezing the triceps at the peak contraction.
- Pause briefly, maximizing the muscle contraction.
- Slowly return the forearm to the starting 90-degree position under control.
- Complete all reps on one side before switching to the other arm.
Coaching Tips
Form Cues
- Lock the upper arm
- Squeeze the tricep hard
- Keep elbow tight
- Control the return
Breathing
Exhale sharply as you extend your arm backward; inhale as you slowly return to the starting position. Maintain abdominal bracing throughout the set.
Tempo
2-1-1
Range of Motion
Extend the elbow from 90 degrees (forearm perpendicular to the floor) to full lockout, focusing on maximal tricep contraction.
Safety
Safety Notes
- Use light to moderate weight to maintain form.
- Ensure the back remains flat and supported.
- Stop immediately if elbow pain occurs.
Spotting
Not recommended. This is an isolation movement; decrease the weight if control is lost.
Common Mistakes
- Swinging the elbow or shoulder
- Using momentum to lift weight
- Failing to fully extend the elbow
When to Avoid
- Acute elbow joint pain or tendonitis
- Severe lower back issues (due to bent-over posture)
Flexibility Needed
- Sufficient shoulder stability to keep upper arm still
Build Up First
- Ability to maintain a stable, hinged torso posture.
Also known as
Single Arm Cable Triceps Extension, Cable Tricep Kickback, Low Pulley Triceps Kickback
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