Cable Kickback

Setup

1. 01Set the pulley to the low position; use no handle or a single grip.
2. 02Grab the cable and hinge the torso near parallel.
3. 03Brace the free hand on the thigh or column.
4. 04Pin the working upper arm along the torso.

Execution

1. 01Extend the forearm back until the arm straightens.
2. 02Squeeze the triceps hard at lockout.
3. 03Bend the elbow to return under control.
4. 04Finish the set, then switch arms.

Checkpoints

• -The upper arm stays parallel to the floor throughout.
• -Only the forearm moves; the elbow stays pinned.
• -The back stays flat in the hinge.
• -Cable tension is constant, even at the turnaround.

Common mistakes

• -Swinging the whole arm from the shoulder.
• -Dropping the elbow so lockout loses tension.
• -Standing too upright and pushing down instead of back.
• -Using loads that break the pinned-elbow position.