How to do it
- Hinge forward at a low pulley with the upper arm parallel to your torso.
- Extend the elbow fully behind you and squeeze.
- Return slowly to about 90 degrees.
Cues that matter
- The peak contraction is the whole point — hold it for a second.
- Keep the upper arm perfectly still.
Common mistakes
- Swinging the whole arm from the shoulder.
- Going heavy enough that the torso rocks.
Muscles worked
Primary
- Triceps
- Lateral head
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Cable Triceps Kickback in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the triceps with different equipment — for a day the cable is taken, or a gym that does not have one.