Cable Two Arm Tricep Kickback

Body Part: Upper Arms

Muscle: Other

Equipment: Cable Machine

Cable Two Arm Tricep Kickback is a bent-over cable triceps movement performed from a hip hinge with both elbows held close to the torso. The low pulley keeps tension on the triceps through the full range, so the exercise rewards a fixed torso, quiet shoulders, and a clean elbow extension rather than a big swinging motion.

The image shows a handle attached to a low cable, the lifter hinged forward, and the upper arms staying near the ribs while the forearms travel backward. That setup matters because the cable wants to pull the hands forward as you extend, so the hinge, knee bend, and elbow position decide whether the set feels like triceps work or a full-body cheat rep. When the torso stays stable, the triceps do most of the job and the shoulder joint stays out of the way.

Use a light to moderate load and think about pushing the handle straight back behind you until the elbows fully open, then controlling the return until the cable begins to pull the hands forward again. The shoulders should stay down, the neck relaxed, and the wrists in line with the forearms. If the low back rounds, the elbows drift wide, or the body rocks to finish the rep, the weight is too heavy or the hinge is losing position.

This variation is useful as accessory work after presses, as a triceps finisher, or any time you want constant cable tension without lying on a bench. It is also a good option for lifters who want a controlled arm isolation drill that does not rely on momentum. Keep the reps smooth, keep the cable path tidy, and stop the set when you can no longer hold the bent-over position without compensating.

Instructions

• Set the cable pulley low and attach a handle, then stand facing the machine with both hands on the handle.
• Hinge at the hips until your torso is close to parallel with the floor, keep a soft bend in the knees, and keep your spine neutral.
• Pull your elbows back so they sit close to your ribs and your hands start near your waist or lower ribcage.
• Brace your abs, keep your chest long, and let the shoulders stay down instead of creeping toward your ears.
• Press the handle straight back by straightening both elbows while keeping the upper arms still.
• Finish the rep when the arms are fully extended behind you without letting the torso swing or the elbows flare.
• Squeeze the triceps briefly at lockout, then return the handle forward under control until the elbows bend again.
• Reset the hinge and breathe steadily before the next repetition.

Tips & Tricks

• Keep the pulley low enough that the cable pulls slightly forward and downward as you start each rep.
• Lock the upper arms beside your torso; if they drift, the movement turns into a shoulder swing.
• Use a lighter load than you would for a standing pushdown because the bent-over hinge makes cheating easier.
• Think about moving only the forearms while the elbows act like the hinge point.
• Keep your wrists neutral and stacked over the handle instead of bending them back.
• Stay balanced over the midfoot so you do not rock your hips to finish the extension.
• A short pause at full elbow extension is more useful than chasing a huge range behind the body.
• If your lower back starts to work harder than your triceps, raise your chest slightly and shorten the set.

Frequently Asked Questions

What muscle does Cable Two Arm Tricep Kickback target most?

It mainly targets the triceps, especially through the elbow-extension phase where the cable keeps constant tension.

How should I set up my body for the cable kickback?

Hinge forward with a neutral spine, soft knees, and the handle held close to your waist before you extend the elbows.

Should my upper arms move during the rep?

They should stay close to your ribs with only a small amount of movement; the elbows should be the main hinge.

Why use a cable instead of dumbbells for this kickback?

The cable keeps tension on the triceps through the whole rep, especially near lockout and on the return.

Can beginners do Cable Two Arm Tricep Kickback?

Yes, if they start with a light load and keep the hinge and elbow position controlled.

What should I do if I feel my lower back taking over?

Reduce the load, shorten the range, and re-set the hip hinge so the torso stays braced instead of drifting upright.

What are the most common form mistakes with the handle and cable?

Letting the elbows flare, swinging the torso, and using too much wrist bend are the biggest issues.

Where does this fit in a workout?

It works well as accessory triceps work after pressing or as a controlled finisher when you want constant cable tension.