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Cable Two Arm Tricep Kickback

A bent-over kickback done with both arms on cable handles at once, keeping tension on the triceps at lockout where dumbbell kickbacks lose it.

ArmsCableElbow extension
GoLightWeight mediacable-two-arm-tricep-kickback

Demonstration coming soon

Primary

Triceps

Secondary

Posterior deltoidsSpinal erectorsCore

Equipment

Cable

Pattern

Elbow extension

Setup

  1. 01Set two single handles on the low pulleys of a dual cable stack, or cross one cable in each hand.
  2. 02Hinge at the hips until the torso is near parallel to the floor.
  3. 03Pull both upper arms up alongside the torso, parallel to the floor.
  4. 04Start with the elbows bent to about 90 degrees.

Execution

  1. 01Extend both elbows until the arms are straight behind the body.
  2. 02Squeeze the triceps at full lockout for a beat.
  3. 03Bend the elbows back to 90 degrees without dropping the upper arms.
  4. 04Keep the hinge position fixed for the whole set.

Checkpoints

  • -Upper arms stay parallel to the floor for every rep.
  • -The back stays flat in the hinge, not rounded.
  • -Both arms lock out fully and simultaneously.

Common mistakes

  • -Swinging the upper arms to build momentum.
  • -Standing up out of the hinge as fatigue builds.
  • -Stopping short of full elbow lockout.
  • -Loading so heavy the elbows drop below the torso.

Programming notes

  • -Use 2 to 3 sets of 12 to 20 reps; kickbacks reward light loads and strict form.
  • -The cable version peaks resistance at lockout, so hold the squeeze for 1 second.
  • -Place late in the session after heavy pressing or pushdowns.

Related exercises

Cable Kickback

Cable / Arms

Dumbbell Kickback

Dumbbell / Arms

Dumbbell Standing Alternating Tricep Kickback

Dumbbell / Arms

Dumbbell Seated Bent Over Alternate Kickback

Dumbbell / Arms

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