Single Arm Cable Triceps Kickback
Intermediate
Also known as: One Arm Cable Triceps Kickback · Single Arm Cable Tricep Kickback
Expert Advice
Stand far enough from the pulley that the weight stack stays slightly lifted when your elbow bends. This keeps cable tension through the return.
How-to-do Steps
- Set the pulley in front of you, below your working elbow.
- Stand with feet hip-width apart, holding the cable grip with your palm facing inward.
- Hinge forward with knees slightly bent, keeping your working elbow bent and upper arm alongside your torso.
- Straighten your elbow to move your hand backward without moving your upper arm.
- Bend your elbow slowly to bring your hand back to the starting position.
- Complete the prescribed reps on this arm, then switch sides.
Common Mistakes
- Torso rocks with each repFix: reduce the load and keep your trunk still.
- Wrist bends backwardFix: keep your knuckles aligned with your forearm.
Coach Cues
Upper arm stays stillStraighten through the elbowControl the return
Short reminders to keep in mind during every set.
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Muscles Worked
Single Arm Cable Triceps Kickback primarily targets the Triceps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Cable
Exercise Type
Strength
Why Level 3?
Intermediate
One-sided cable tension requires trunk control while holding a forward hinge.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Single Arm Cable Triceps Kickback work?
Single Arm Cable Triceps Kickback primarily targets the Triceps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Single Arm Cable Triceps Kickback?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Single Arm Cable Triceps Kickback suitable for beginners?
Single Arm Cable Triceps Kickback is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Single Arm Cable Triceps Kickback?
Torso rocks with each rep: reduce the load and keep your trunk still. Wrist bends backward: keep your knuckles aligned with your forearm.
