cable two arm tricep kickback: technique and muscles worked

Animated demonstration of cable two arm tricep kickback

How to do this exercise

Step:1 Stand with your feet shoulder-width apart and knees slightly bent.
Step:2 Hold the cable handle in each hand with your palms facing inwards and your arms bent at a 90-degree angle.
Step:3 Keeping your upper arms stationary, extend your forearms backwards until your arms are fully extended.
Step:4 Pause for a moment, then slowly return to the starting position.
Step:5 Repeat for the desired number of repetitions.

Equipment: Cable machine
Body part: Arms
Target muscle: Triceps
Secondary muscle: Forearms Posterior deltoid

Hypertrophy grade

Good7 / 10

Nemeo’s take

The pulley kickback is a precision isolation exercise designed to sculpt the triceps, with particular emphasis on the lateral head and medial head. Unlike the dumbbell version where the tension disappears at the top of the movement, the pulley maintains constant resistance throughout the extension. This is the ideal exercise to get that “peak contraction” feeling and intense burn. It requires very strict execution and total control so as not to let the shoulder or back compensate for the effort.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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cable two arm tricep kickback

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