Kickback (Cable)
Also called Cable Kickback
How to do it
Stand facing a low pulley, hold one handle, and hinge forward with your upper arm fixed beside your torso. Extend your elbow until the arm is straight and squeeze the triceps, then return the handle slowly by bending only the elbow. Complete the set and repeat on the other side.
Setup
Set one handle on a low pulley and stand facing the stack. Hinge with a neutral spine, hold the handle in one hand, pin that upper arm beside the torso, and keep the wrist straight.
Where you should feel it
In the working triceps as the elbow straightens, with the rear shoulder, core, and lower back holding the upper arm and hinge still. Only the forearm should move.
When to use it
Use for unilateral triceps isolation with continuous tension and independent side-to-side progression. Controlled sets of 10-20 reps work well.