Which muscles does the Cable Two-Arm Tricep Kickback work?

This exercise primarily targets the triceps, helping to build strength and definition in the back of your upper arms. Secondary muscles engaged include the shoulders and upper back, which assist with stabilization and proper posture during the movement.

What equipment do I need for the Cable Two-Arm Tricep Kickback?

You’ll need a cable machine with a straight bar attachment set to the lowest pulley. If a cable machine isn’t available, you can modify the exercise using resistance bands or dumbbells, though the constant tension of cables offers unique benefits.

Is the Cable Two-Arm Tricep Kickback suitable for beginners?

Yes, beginners can safely perform this exercise by starting with light weight and focusing on proper form. It's important to maintain a neutral spine, keep elbows tucked in, and move slowly to avoid unnecessary strain.

What are common mistakes to avoid with the Cable Two-Arm Tricep Kickback?

Common mistakes include swinging the arms, locking out the elbows too aggressively, and rounding the back during the hinge. To avoid these issues, keep movements controlled, engage your core, and ensure the motion comes from your elbows rather than your shoulders.

How many sets and reps should I do for the Cable Two-Arm Tricep Kickback?

A good starting point is 3 sets of 10–15 reps, using a weight that challenges you without compromising form. Advanced lifters can increase sets or slightly raise resistance while maintaining slow, controlled extensions.

Are there variations or modifications for the Cable Two-Arm Tricep Kickback?

You can perform this exercise one arm at a time for greater focus on each tricep, or use a rope attachment for a different grip that may feel more natural on the wrists. Adjusting the torso angle can also change the muscle activation slightly.

What are the benefits of doing the Cable Two-Arm Tricep Kickback?

This movement improves tricep strength and endurance, which can enhance pressing exercises like bench press or overhead press. The cable resistance offers constant tension, supporting muscle growth and enhancing joint stability in the arms and shoulders.

Cable Two-Arm Tricep Kickback

Target Muscles

Primary:

Triceps

Secondary:

Shoulders

Back

Equipment Required

Strength Machine

Exercise Type

Weight & Reps

How To Do

Stand facing a cable machine with a straight bar attached to the lowest pulley, hinge forward at the hips until your torso is nearly parallel to the floor, and hold the bar with both hands using a neutral grip. Keeping your elbows close to your sides, extend your arms backward to straighten your elbows and engage your triceps, then slowly return to the starting position. Maintain a straight back and stable stance throughout the movement.

Step-by-Step Instructions

Set up a cable machine with a straight bar attachment at the lowest pulley position.
Select an appropriate weight on the cable stack.
Stand facing the cable machine, holding the bar with both hands using a neutral grip (palms facing each other).
Step back slightly from the machine and bend your knees slightly for stability.
Hinge forward at the hips, keeping your back straight and chest up, until your torso is nearly parallel to the floor.
Keep your elbows close to your torso and bend them to bring the bar towards your chest. This is your starting position.
Extend your arms fully backward by straightening your elbows, engaging your triceps.
Pause briefly at the top of the movement, ensuring your arms are fully extended.
Slowly return to the starting position by bending your elbows.
Repeat for the desired number of repetitions, maintaining proper form throughout.

Explore more triceps exercises or strength machine exercises in our exercise library.

Alternative Exercises

Cable Tricep Kickback

Triceps

Strength Machine

Cable Kickback

Triceps

Strength Machine

Dumbbell Kickback

Triceps

Bench • Dumbbell

Dumbbell One-Arm Kickback

Triceps

Dumbbell

Frequently Asked Questions

Which muscles does the Cable Two-Arm Tricep Kickback work?: This exercise primarily targets the triceps, helping to build strength and definition in the back of your upper arms. Secondary muscles engaged include the shoulders and upper back, which assist with stabilization and proper posture during the movement.
What equipment do I need for the Cable Two-Arm Tricep Kickback?: You’ll need a cable machine with a straight bar attachment set to the lowest pulley. If a cable machine isn’t available, you can modify the exercise using resistance bands or dumbbells, though the constant tension of cables offers unique benefits.
Is the Cable Two-Arm Tricep Kickback suitable for beginners?: Yes, beginners can safely perform this exercise by starting with light weight and focusing on proper form. It's important to maintain a neutral spine, keep elbows tucked in, and move slowly to avoid unnecessary strain.
What are common mistakes to avoid with the Cable Two-Arm Tricep Kickback?: Common mistakes include swinging the arms, locking out the elbows too aggressively, and rounding the back during the hinge. To avoid these issues, keep movements controlled, engage your core, and ensure the motion comes from your elbows rather than your shoulders.
How many sets and reps should I do for the Cable Two-Arm Tricep Kickback?: A good starting point is 3 sets of 10–15 reps, using a weight that challenges you without compromising form. Advanced lifters can increase sets or slightly raise resistance while maintaining slow, controlled extensions.
Are there variations or modifications for the Cable Two-Arm Tricep Kickback?: You can perform this exercise one arm at a time for greater focus on each tricep, or use a rope attachment for a different grip that may feel more natural on the wrists. Adjusting the torso angle can also change the muscle activation slightly.
What are the benefits of doing the Cable Two-Arm Tricep Kickback?: This movement improves tricep strength and endurance, which can enhance pressing exercises like bench press or overhead press. The cable resistance offers constant tension, supporting muscle growth and enhancing joint stability in the arms and shoulders.