Cable Single-Arm Triceps Kickback
Auto DetectedCable single-arm triceps kickback isolates the triceps via elbow extension, targeting all heads for arm hypertrophy and pushing strength; constant cable tension enhances muscle activation.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders
Accessory Muscles
Forearms, Abs
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, Medial Head
Shoulders
3/10Rear Delts
Forearms
2/10Extensors
Abs
2/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set cable pulley to hip height with single handle attachment. Stand facing machine, step back to create tension, hinge forward at hips with straight back and staggered stance.
- Grip handle with overhand grip in working hand.
- Bend elbow to 90 degrees, keeping upper arm parallel to floor and tucked to torso.
- Exhale and extend arm straight back by straightening elbow.
- Squeeze triceps at full extension.
- Inhale and slowly bend elbow to return to start.
- Maintain fixed upper arm throughout.
- Switch arms after reps.
Coaching Tips
Form Cues
- Fix upper arm
- Squeeze at top
- Control return
- No momentum
- Elbow tight to side
Breathing
Inhale during return to start; exhale during extension. Brace core before each rep.
Tempo
3-1-1
Range of Motion
From 90-degree elbow flexion to full elbow extension without hyperextension; upper arm stationary parallel to floor.
Safety
Safety Notes
- Use light weight to prioritize form
- Avoid if acute elbow pain present
- Keep back neutral to protect spine
- Do not hyperextend elbow
Spotting
Spotting not required; self-spot with free hand on hip or machine for balance if needed.
Common Mistakes
- Swinging with body
- Upper arm drifting
- Heavy weight causing form breakdown
- Rounding back
- Snapping weight back
When to Avoid
- Elbow tendonitis
- Shoulder impingement
- Acute back strain
Flexibility Needed
- Shoulder extension mobility
- Wrist neutral grip comfort
Build Up First
- Basic elbow extension control
- Stable standing posture
Also known as
Single Arm Cable Tricep Kickback, One-Arm Cable Triceps Kickback, Cable Tricep Kickback Single Arm
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