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Cable Bent-Over Single Arm Kickback

Cable Bent-Over Single Arm Kickback

The Cable Bent-Over Single Arm Kickback is an effective exercise for targeting your triceps muscles, which are located at the back of your upper arms. This exercise specifically focuses on the lateral head of the triceps, helping you achieve a sculpted and defined appearance. By using a cable machine for resistance, you can engage your muscles throughout the entire range of motion. To perform this exercise, start by setting the cable machine at the lowest pulley position and attaching a single handle. Stand facing away from the machine with your feet shoulder-width apart and your knees slightly bent. Next, bend forward at the waist while keeping your back straight. Hold onto the handle with your palm facing inward and keep your upper arm parallel to the floor. From the starting position, extend your arm behind you while keeping it close to your body. Focus on squeezing your triceps at the end of the movement. Slowly return to the starting position and repeat for the desired number of repetitions before switching to the other arm. The Cable Bent-Over Single Arm Kickback engages not only your triceps but also your core, upper back, and shoulders, making it a great compound exercise. In addition to its muscle-building benefits, this exercise also helps improve your overall upper body strength and stability. Remember to use an appropriate weight that challenges you without compromising your form to get the most out of this exercise.


  • Start by setting up a cable pulley machine at the lowest level and attaching a D-handle to it.
  • Stand facing away from the machine, feet shoulder-width apart, and hold the D-handle with one hand.
  • Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged.
  • Keep your elbow close to your side, with your forearm parallel to the floor.
  • Extend your arm backward in a controlled manner, squeezing your triceps at the top of the movement.
  • Pause for a moment and then slowly return to the starting position.
  • Complete the desired number of repetitions with one arm before switching sides.
  • Remember to maintain proper form throughout the exercise, focusing on the contraction of the triceps.
  • Adjust the weight and machine height according to your strength and comfort level.
  • It is important to warm up before performing this exercise to prevent injury and maximize results.

Tips & Tricks

  • Focus on your form and maintain proper posture throughout the exercise.
  • Engage your core and keep it stable to avoid excessive movement.
  • Squeeze your triceps at the top of each movement for maximum contraction.
  • Gradually increase the weight or resistance used as you get stronger to continue challenging your muscles.
  • Keep a smooth and controlled motion throughout the exercise, avoiding any jerking or swinging.
  • Ensure that your elbow stays in a fixed position and does not move during the movement.
  • Breathe continuously and avoid holding your breath during the exercise.
  • Perform the exercise at a slow and controlled pace to fully activate the targeted muscle.
  • Alternate between arms for a balanced workout and to prevent muscle imbalances.
  • Consult with a fitness professional to assess your form and technique for optimal results.

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