Cable Kickback
Learn how to do the Cable Kickback with proper form and technique. This cable exercise primarily targets your Triceps, with secondary emphasis on Shoulders.
How to Do the Cable Kickback
Follow these steps to perform the Cable Kickback with correct form:
- 1Stand facing a cable machine with your feet shoulder-width apart.
- 2Hold the cable handle with your right hand and step back to create tension in the cable.
- 3Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- 4Keep your upper arm close to your body and your elbow bent at a 90-degree angle.
- 5Extend your forearm backward, straightening your arm fully.
- 6Pause for a moment, then slowly return to the starting position.
- 7Repeat for the desired number of repetitions, then switch sides.
Cable Kickback Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- upper arms
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Cable Kickback?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
cable one arm tricep pushdown
cable rope lying on floor tricep extension
cable alternate triceps extension
cable rope high pulley overhead tricep extension
cable triceps pushdown (v-bar)
cable overhead triceps extension (rope attachment)
Frequently Asked Questions
What muscles does the Cable Kickback work?
The Cable Kickback primarily targets your Triceps. Secondary muscles worked include Shoulders. This makes it an effective exercise for developing your upper arms.
What equipment do I need for the Cable Kickback?
The Cable Kickback requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Cable Kickback with proper form?
Start by Stand facing a cable machine with your feet shoulder-width apart. Hold the cable handle with your right hand and step back to create tension in the cable. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Cable Kickback?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
What are the best sets and reps for the Cable Kickback?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Cable Kickback best for?
The Cable Kickback fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.
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