How to do the Cable Two Arm Tricep Kickback
TricepsCableBeginner
The cable two arm tricep kickback keeps constant tension on your triceps throughout the entire movement, making it one of the most effective isolation tools available for beginners building arm definition. Master this exercise and you lay the foundation for serious pushing strength and sleeve-filling muscle.
Add this to my personalized plan →Muscles worked
Primary
Triceps
Secondary
Front deltsChest
Step-by-step
- Set the cable pulley to its lowest position, attach two single handles, and hinge forward at the hips until your torso is nearly parallel to the floor.
- Pin your upper arms tight against your sides with elbows bent at 90 degrees, creating a stable base before you move.
- Extend both arms fully back by straightening your elbows, squeezing the triceps hard at the top of the movement.
- Slowly return the handles forward under control, resisting the cable pull, until your elbows return to 90 degrees.
Common mistakes
- Letting the upper arms drift downward during the movement, which shifts load off the triceps and onto the shoulders — keep your upper arms locked parallel to the floor throughout.
- Using too much weight and swinging the torso to generate momentum, which kills tricep isolation — lighten the load and move only at the elbow joint.
- Rushing the return phase and losing tension, which wastes half the rep — take at least two seconds on the eccentric to maximize muscle stimulus.
Pro tip — At full extension, rotate your wrists slightly so your palms face the ceiling and hold for one second — this extra supination engages the lateral tricep head more completely than a neutral grip alone.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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