Tricep Kickback (Cable)
The Cable Tricep Kickback is an isolation exercise that targets the triceps using a cable machine to provide constant tension throughout the movement. It involves extending the forearm backward while keeping the upper arm stationary to build arm definition and elbow extension strength.
Since the triceps are a smaller muscle group prone to fatigue-induced form breakdown, the AI analyzes your RPE and rep performance to prevent you from swinging heavy weights. If your recovery data (HRV or sleep) indicates high systemic fatigue, the app may recommend a lighter load with a slower tempo to protect your elbow joints while still ensuring hypertrophy. Over time, the AI learns your strength curve to suggest the optimal weight that allows for a full lockout without compromising your shoulder stability.
Form Cues
- Hinge forward at the hips to create a stable base
- Pin your elbow to your ribcage throughout the set
- Fully extend your arm until the elbow locks out
- Squeeze the tricep hard at the point of peak contraction
- Control the weight slowly as you return to the start
- Don't let your elbow drop or swing forward during the rep
- Don't use momentum to jerk the weight back
- Don't stand completely upright; maintain a hip hinge
- Don't flare your elbow out to the side
Common Mistakes
- Swinging the upper arm
- Using excessive weight
- Failing to achieve full lockout
- Standing too upright
- Flaring the elbows outward
Muscles Worked
This exercise primarily isolates the lateral and medial heads of the triceps brachii, which are crucial for arm definition and lockout strength. The cable machine provides constant tension throughout the entire range of motion, keeping the triceps engaged even at the bottom of the movement where dumbbells would normally lose resistance.
Primary
Secondary
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