Cable Tricep Kickback.

Make every rep count.

1. 01

   Attach a single-handle to a low pulley and choose a weight you can control.

2. 02

   Stand facing the machine, grab the handle with your left hand using an overhand grip, then take a step back to create light tension on the cable.

3. 03

   Keep your feet close together and knees slightly bent, then hinge at the hips until your torso is nearly parallel to the floor. Use your right hand on your thigh/bench to steady yourself.

4. 04

   Lift your working elbow up so your upper arm is in line with your torso and keep it pinned to your side—this is your start position.

5. 05

   Without letting your elbow drift, kick the handle back by straightening your arm until it’s fully extended. Pause and squeeze your triceps.

6. 06

   Slowly return to the start under control (don’t let the weight pull your shoulder or swing your torso).

7. 07

   Complete your reps, then switch sides if needed.