Arms · Cable
Cable Kickback
How to do the cable kickback, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Set a cable pulley to the low position and grip the handle with one hand. Hinge forward at the hips, keeping your back flat and your upper arm locked against your side with the elbow bent. Extend your arm straight back until it is fully straight, squeezing your triceps at the top, then return with control. Switch arms after your set.
- 1Triceps isolated as your upper arm stays pinned to your side
- 2A hard squeeze at full extension, held for a beat
- 3Constant cable tension through the whole range
Common mistakes
- Avoid swinging your arm or using momentum; the motion comes from the
- elbow
- Don't round your shoulders or let your elbow drift down
- Avoid hyperextending the elbow; straighten with control
Muscles worked
The cable kickback mainly works the triceps, with the forearms assisting.
- TricepsPrimary
- ForearmsSupport
- Upper AbsMinor
- Front DeltsMinor
Kovo programs the cable kickback for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.