One Arm Cable Tricep Kickback

Grasp the handle with one hand and hinge your torso slightly forward. Keep your elbow close to your torso, with your upper arm nearly parallel to the floor.

Using your elbow as the pivot, drive the handle backward. Keep your core and glutes engaged so your torso stays still.

Slowly bring the handle forward, bending only at the elbow. The key is to keep your upper arm in the same position as at the start.

Feel the triceps contract briefly and strongly as your arm reaches full extension. If your upper arm drops, the movement turns into a back exercise, so check its height often.

If your shoulder moves or your upper arm drops, you lose triceps tension and turn it into a row. Even if you have to reduce the weight, lock in your upper-arm position first.

Exhale as you press back and inhale as you return. Matching your breathing to a steady pace keeps the movement controlled.

Pause for 1 second at full extension to feel the triceps contract more clearly. The kickback is about a short, precise extension without momentum, so start light.