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Cable Tricep Kickback

IntermediateStrengthTier T3

You hinge forward at the hips and hold a low-pulley handle in one hand with your upper arm parallel to the floor. You straighten your elbow by pulling the hand back, then return. You repeat on the other side.

Targets: Elbow
Muscles: Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Keep the bent-elbow starting position with the upper arm parallel to the floor above the torso, then straighten the elbow behind the torso at the same upper-arm height.
  1. A woman hinged forward at the hips, gripping a cable handle in her right hand, her elbow bent and her upper arm held parallel to the floor above her torso.

    Step 1 of 3

    Hinge forward at your hips, grip the low-pulley handle in your right hand, and pull your elbow up and back slightly above your torso, keeping your upper arm parallel to the ground.

  2. The same woman, still hinged forward, her right arm now straightened behind her torso, her upper arm still parallel to the floor at the same height as before.

    Step 2 of 3

    Pull your elbow back until your arm straightens behind your torso, keeping your upper arm parallel to the ground for the duration of the set.

  3. A woman hinged forward at the hips, gripping a cable handle in her right hand, her elbow bent and her upper arm held parallel to the floor above her torso.

    Step 3 of 3

    Hinge forward at your hips, grip the low-pulley handle in your right hand, and pull your elbow up and back slightly above your torso, keeping your upper arm parallel to the ground.

Safety Information

Keep the hip hinge steady and still throughout the set rather than rocking the torso or using the legs to help pull the handle back. Choose a cable-stack weight light enough that only the elbow moves and the upper arm stays fixed at the same parallel-to-the-floor height for the whole set. Stop and release the handle with control if pain, pinching, or numbness is felt in the elbow, shoulder, wrist, or low back at any point. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.