Overview
The Low Cable Tricep Kickback is a resistance exercise that targets the triceps brachii. It is performed using a cable machine with a low pulley attachment. The movement involves extending the arm backward while keeping the elbow fixed, isolating the triceps for maximum contraction.
This exercise is ideal for bodybuilders, athletes, and fitness enthusiasts looking to strengthen and sculpt the back of the arms while improving overall upper-body aesthetics.
How to Perform the Low Cable Tricep Kickback
Step 1: Setup
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Attach a single-handle grip to the low pulley of a cable machine.
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Select a light to moderate weight to maintain control.
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Stand facing the cable machine, holding the handle with one hand.
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Take a step back and hinge at the hips so your torso is slightly bent forward.
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Keep your elbow close to your torso and bend it at a 90-degree angle.
Step 2: Execution
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Extend your arm straight back, fully straightening the elbow while keeping the upper arm stationary.
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Squeeze your triceps at the top of the movement.
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Slowly return to the starting position, keeping tension in the triceps.
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Repeat the movement for the desired number of reps before switching arms.
Repetitions and Sets:
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Beginners: 3 sets of 10 reps per arm
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Intermediate: 3 to 4 sets of 12 reps per arm
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Advanced: 4 sets of 15 reps per arm
Tips for Proper Form
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Keep your elbow stationary—only your forearm should move.
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Maintain a neutral spine and engage your core for stability.
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Do not use momentum—move slowly and with control.
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Use a light to moderate weight to ensure proper form.
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Exhale as you extend your arm, inhale as you return to the start.
Common Mistakes to Avoid
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Swinging the arm—this reduces triceps engagement.
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Using too much weight, leading to poor form and shoulder involvement.
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Not fully extending the elbow, which limits triceps activation.
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Rounding the back, causing unnecessary strain.
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Moving the shoulder, instead of keeping the upper arm stable.
Benefits of the Low Cable Tricep Kickback
1. Maximizes Triceps Activation
The constant tension from the cable keeps the triceps under load throughout the movement, leading to better muscle engagement.
2. Enhances Arm Definition
This isolation exercise sculpts the back of the arms, reducing the appearance of flabbiness.
3. Improves Functional Strength
Stronger triceps contribute to better pressing strength for exercises like bench presses, push-ups, and overhead presses.
4. Safer Alternative to Dumbbell Kickbacks
Using a cable reduces joint strain, making it a better choice for injury prevention.
5. Great for Muscle Endurance
Since this movement targets slow-twitch muscle fibers, it helps improve muscle endurance and stamina.
Muscles Worked
