Cable Two Arm Tricep Kickback

Body Part: Upper Arms

Muscle: Triceps

Equipment: Cable Machine

Cable Two Arm Tricep Kickback is a bent-over cable triceps exercise that keeps constant tension on the back of the arms while you extend both elbows behind you. In this version, the torso stays hinged forward and the cable line resists the movement all the way through the rep, which makes it a useful option when you want strict triceps work without the free-swinging feel of a dumbbell kickback.

The movement is mainly a triceps exercise, but the forearms, shoulders, and trunk have to work to keep the position locked in. The triceps brachii does most of the elbow extension, while the forearm flexors help maintain grip and the anterior deltoid and abdominal wall help you hold the hinge. That support matters because the exercise only works well when the upper arms stay quiet and the elbows do the moving.

Setup is the biggest difference between a clean rep and a sloppy one. Stand at a cable machine with low pulleys, grab the handles, and hinge forward until your torso is almost parallel to the floor or at the same angle shown in the image. Keep a soft bend in the knees, brace your midsection, and bring your upper arms close to your ribs so the elbows start bent and slightly behind the torso line. From there, the handles should move straight back by extending the elbows, not by shrugging the shoulders or swinging the torso.

The best reps finish with the arms long behind you and the triceps fully tightened, then return slowly until the elbows are back near the starting bend. Because the cable never fully unloads, the return phase is just as important as the press back. If the weight pulls your chest up, your elbows drift wide, or your lower back rounds to finish the rep, the load is too heavy or the setup is too loose.

Cable Two Arm Tricep Kickback is a good accessory movement after presses, close-grip work, or any session where you want more direct elbow extension volume without beating up the joints. It is also a practical choice for beginners who need a guided path and a visible end point for the rep, as long as the load stays light enough to keep the torso fixed and the elbows from drifting forward.

Instructions

• Set the cable pulleys low, attach a handle to each side, and stand between the stacks facing the machine.
• Hinge forward until your torso is nearly parallel to the floor, with a soft bend in your knees and your back long.
• Grab the handles with palms facing in, then let your elbows bend so your upper arms sit close to your ribs.
• Pull your shoulders down and back just enough to keep your chest steady without standing up out of the hinge.
• Start each rep with the forearms hanging under the elbows and the cables under light tension.
• Extend both elbows straight back until your arms are nearly straight behind you and your triceps are fully contracted.
• Keep your upper arms nearly still while the handles travel in a short arc behind your torso.
• Lower the handles under control until your elbows return to the starting bend, keeping tension on the cables the whole time.
• Exhale as you press the handles back and inhale on the return, then reset your hinge before the next rep.

Tips & Tricks

• Use a light load first; this movement gets hard quickly once the elbows start to straighten under cable tension.
• If your chest rises during the press, shorten the range and reduce the stack weight until the hinge stays fixed.
• Keep the elbows close to the torso instead of flaring them out, or the shoulders will take over the rep.
• Think about straightening the elbows backward, not swinging the hands upward; the path should stay low and behind you.
• Stop the set before your lower back starts doing the work to hold the hinge.
• A brief squeeze at full extension is useful, but do not lock the elbows hard against the joint.
• If the handles drift forward at the bottom, move a step closer to the machine so the cables stay taut.
• Use a slower lowering phase to keep tension on the triceps and prevent the weight from snapping the arms forward.

Frequently Asked Questions

What muscles does Cable Two Arm Tricep Kickback train?

It mainly trains the triceps, especially the triceps brachii, with the forearms, shoulders, and core helping you hold the bent-over position.

How do I set up the cables for Cable Two Arm Tricep Kickback?

Set both pulleys low, attach handles, and hinge forward so your torso stays almost parallel to the floor while the cables stay lightly tensioned.

Should my elbows move during Cable Two Arm Tricep Kickback?

The elbows should stay close to the ribs and change angle, but they should not drift forward or swing wide as you press back.

Is Cable Two Arm Tricep Kickback good for beginners?

Yes, if the load is light and the hinge stays stable. It is easier to learn than a free dumbbell kickback because the cable gives a clearer path.

Why do I feel this in my shoulders or upper back?

A small amount of shoulder work is normal, but if the shoulders dominate, the weight is probably too heavy or the elbows are leaving your sides.

Can I do Cable Two Arm Tricep Kickback one arm at a time?

Yes. A single-arm version is useful if one side loses position sooner or if you want to focus on elbow extension without torso rotation.

How far back should I extend the handles?

Extend until the arms are nearly straight and the triceps are fully tightened, but do not force the elbows into a hard lockout if it irritates the joint.

What is the most common mistake with Cable Two Arm Tricep Kickback?

The biggest mistake is standing up out of the hinge and turning it into a whole-body swing instead of a strict elbow-extension movement.