Cable Double-Arm Tricep Kickback
A bilateral elbow-extension exercise performed in a standing hip hinge. Low cables resist the backward movement of the hands while the upper arms and torso remain steady.
- Body part
- Triceps: all exercises
- Movement
- Extension: all exercises
- Equipment
- Cable Machine: all exercisesSingle Cable Handle
What it trains
- Triceps Long Head, Primary, 85%
- Triceps Medial Head, Primary, 85%
- Triceps Lateral Head, Primary, 85%
- Lower Abs, Stabilizer, 25%
- Upper Abs, Stabilizer, 25%
- Latissimus Dorsi, Stabilizer, 25%
How to perform
Face the low pulleys and hold one grip in each hand with palms facing inward.
Bend the knees slightly and hinge forward at the hips, keeping the back steady; bring the upper arms beside the torso.
Extend both elbows to move the hands behind you without swinging the shoulders.
Pause with the arms extended, then bend the elbows under control while keeping the upper arms in place.
Tips
Keep the hip hinge unchanged during the repetition.
Move at the elbows rather than pulling the whole arms backward.
Maintain a secure, comfortable grip.
Common mistakes
Standing up to finish the extension.
Dropping the elbows during the return.
Jerking the cables or rounding the lower back.
Related exercises
Alternatives · 1
Triceps Cable Pushdown Reverse Grip
Both train elbow extension with cable resistance; the standing pushdown removes the sustained hip hinge and changes grip and shoulder position.
Ratings & reviews
Questions & answers
Loading…