Triceps · Cable machine

Cable Bent-Over Triceps Kickback (Rope Attachment)

The cable bent-over triceps kickback with a rope is an isolation movement designed to place constant tension on all three heads of the triceps throughout the entire range of motion. It works best toward the end of an arm or upper-body session as a burnout exercise focusing on peak contraction.

Muscles: Triceps
Equipment: Cable machine
Type: Strength
Animation: Men

How to do it

Stand facing a cable machine with a rope attachment set at the lowest position.
Bend at the hips and knees, keeping your back straight.
Grab the rope with both hands and position your upper arms close to your sides, elbows bent.
Extend your elbows fully, pushing the rope back behind you.
Return to the starting position with control.

Common mistakes

Dropping the elbows below torso level shifts the load away from the triceps and into the rear deltoids.
Using torso momentum to swing the cable robs the triceps of tension and places unnecessary shear force on the lower back.
Rounding the spine while bent over compromises posture and increases lower back strain.
Failing to achieve complete elbow extension eliminates the peak contraction where this exercise provides the most value.

Tips

Lock your upper arms firmly against your ribs and keep them stationary throughout the movement.
Flare the ends of the rope outward at the end of the extension to maximize tension on the lateral and long heads.
Keep a soft bend in the knees and hinge cleanly at the hips to maintain a solid, balanced base.

Sets and reps

Perform 3 to 4 sets of 10 to 15 controlled repetitions, resting 60 to 90 seconds between sets to maximize metabolic stress and muscle hypertrophy.

Muscles worked

Cable Bent-Over Triceps Kickback (Rope Attachment): triceps

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Why use a cable machine instead of dumbbells for triceps kickbacks?

Cables maintain continuous line-of-force tension throughout the entire repetition, whereas dumbbell kickbacks only challenge the muscle near full extension.

Is this exercise safe for the lower back?

It is safe if you maintain a neutral spine, though supporting one arm or bracing against an incline bench helps reduce lower-back fatigue. If you experience sharp pain, stop immediately and consult a healthcare professional.

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