Cable Two Arm Tricep Kickback
Cable Two Arm Tricep Kickback Exercise Description
The Cable Two-Arm Triceps Kickback trains elbow extension to target the triceps brachii. Using a cable provides consistent resistance through the range of motion, encouraging smooth, controlled movement. The exercise is performed in a slight hip hinge with a neutral spine while keeping the upper arms fixed alongside the torso. Proper execution minimizes shoulder motion and emphasizes the triceps by moving only at the elbows. It’s a focused isolation pattern that rewards precise positioning, steady tempo, and strict control.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Medial Head
- Assisting Muscles: Triceps Brachii - Lateral Head
- Stabilizing Muscles: Latissimus Dorsi, Rhomboid Major, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Cable
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Deep Tricep
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Two Arm Tricep Kickback Exercise
‘- Set a low cable with appropriate handle(s). Stand facing the machine, feet hip-width, and grasp the handles with a neutral wrist (forearms and wrists in line).
– Take a small step back to create light tension. Hinge forward slightly at the hips, knees soft, spine neutral, ribs down, and head in line with the torso.
– Set the shoulders: draw them down and lightly back (scapular depression/retraction) without arching the low back.
– Position your upper arms close to your sides, roughly in line with your torso. Bend the elbows to about 90 degrees; forearms point forward.
– Exhale and extend both elbows, moving only the forearms. Keep the upper arms still and close to your body.
– Straighten the elbows without hyperextending. Maintain neutral wrists; avoid bending or twisting them.
– Pause briefly with the arms straight and triceps engaged.
– Inhale and flex the elbows under control, stopping before the shoulders roll forward or the upper arms drift.
– Move smoothly—no swinging, shrugging, or using momentum.
– Common form checks: if your back rounds, ribs flare, elbows flare wide, or the cable pulls your shoulders forward, reset your hinge, brace lightly, and keep the elbows pinned by your sides.
Cable Two Arm Tricep Kickback Tips
‘- Stand facing the cable in a slight hip hinge with knees soft, spine neutral, ribs down, and head in line with your torso.
– Take a small step back so there is light tension on the cable before you start the movement.
– Set your shoulders by drawing them down and lightly back without arching your lower back.
– Keep your upper arms close to your sides, roughly in line with your torso, and let only the forearms move.
– Start with elbows bent to about 90 degrees, forearms pointing forward toward the machine.
– Maintain neutral wrists so your forearms and wrists stay in line; avoid bending or twisting them.
– Exhale as you extend your elbows and straighten your arms without hyperextending.
– Pause briefly with your arms straight and triceps engaged before returning.
– Inhale and flex your elbows under control, stopping before your shoulders roll forward or your upper arms drift.
– Move smoothly without swinging, shrugging, or using momentum; if your back rounds, ribs flare, or elbows flare, reset your hinge, brace lightly, and keep elbows pinned to your sides.
Cable Two Arm Tricep Kickback Beginner Introduction
The Cable Two-Arm Triceps Kickback is a standing cable exercise that zeroes in on the back of the upper arms. With both hands connected to a low cable, the movement pattern centers on straightening and bending the elbows while the rest of the body stays steady. The cable’s pull supplies ongoing resistance through the motion, which supports a steady, deliberate rhythm instead of jerky reps.
This drill is set up in a slight forward lean from the hips, with a long, aligned torso and the upper arms held close to the sides. The only action comes from the forearms swinging back and forth as the elbows open and close, while the shoulders stay quiet. That structure turns it into a focused isolation exercise, highlighting precision, posture, and control over momentum. Lifters who appreciate a technical arm movement that emphasizes clean mechanics and a strict path for the elbows often gravitate toward this cable variation.