Cable kickback
Expert Advice
Keep your elbow locked in position to isolate the triceps effectively without involving the shoulder muscles.
How-to-do Steps
- Attach an ankle cuff to a low cable pulley and then attach the cuff to your ankle.
- Face the cable machine, holding onto the frame for support, and slightly bend your knees.
- Keeping your back straight, kick the weighted leg back in a smooth arc until your knee is straight.
- Slowly return your leg to the starting position.
- Repeat for the desired number of repetitions before switching legs.
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Muscles Worked
Cable 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
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable kickback work?
Cable kickback primarily targets the Triceps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable 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 Cable kickback suitable for beginners?
Cable 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.
