How to perform Cable Cable Kickback with proper form
Purpose: Strengthens the glutes and targets the hamstrings.
Setup
- Equipment: Use a cable machine with an adjustable pulley.
- Attachment: Attach an ankle strap to the low pulley.
Execution
-
Positioning:
- Stand facing the cable machine.
- Attach the ankle strap to one ankle.
- Step back slightly to create tension in the cable.
-
Body Alignment:
- Keep your feet hip-width apart.
- Hinge at the hips and slightly bend the non-working knee.
- Maintain a straight back and engage your core.
-
Movement:
- Lift the strapped leg directly behind you, keeping it straight.
- Focus on using your glutes to lift your leg, not your lower back.
- Hold for a brief pause at the top of the movement.
-
Return:
- Slowly lower the leg back to the starting position without letting the weight stack touch.
- Maintain control throughout the movement.
Tips
- Avoid arching your back; keep movement smooth and controlled.
- Breathe steadily, exhaling as you lift the leg and inhaling as you lower it.
- Ensure that your standing leg remains stable during the exercise.
Variations
- Use different angles by facing the machine in different directions.
- Adjust the cable height for additional variation in resistance.
Exercises

Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest

Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, EZ Bar
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Cable Kickback, Cable
Type: Upper, Push
Target: Triceps

Handstand Push Up, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps

Skullcrusher, Barbell
Type: Upper, Push
Target: Triceps

Skullcrusher, Cable
Type: Upper, Push
Target: Triceps

Skullcrusher, Dumbbell
Type: Upper, Push
Target: Triceps

Skullcrusher, EZ Bar
Type: Upper, Push
Target: Triceps

Triceps Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Back, Chest, Shoulders

Triceps Dip, Leverage Machine
Type: Upper, Push
Target: Triceps
Synergist: Back, Chest, Shoulders

Triceps Extension, Barbell
Type: Upper, Push
Target: Triceps

Triceps Extension, Cable
Type: Upper, Push
Target: Triceps

Triceps Extension, Dumbbell
Type: Upper, Push
Target: Triceps

Triceps Extension, Band
Type: Upper, Push
Target: Triceps

Triceps Pushdown, Cable
Type: Upper, Push
Target: Triceps

Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Chest Dip, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Back, Triceps
Decline Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Decline Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Chest Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Chest Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Chest Press, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Legs Up Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Overhead Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Overhead Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Overhead Press, EZ Bar
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Pullover, Barbell
Type: Upper, Pull
Target: Back
Synergist: Chest, Shoulders, Triceps
Pullover, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Chest, Shoulders, Triceps
Push Up, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Push Up, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Seated Overhead Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Shoulder Press, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Shoulder Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Shoulder Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Shoulder Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Shoulder Press, Leverage Machine
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Shoulder Press Parallel Grip, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Snatch, Dumbbell
Type: Upper, Lower, Pull
Target: Shoulders, Back, Glutes, Quadriceps
Synergist: Hamstrings, Calves, Chest, Triceps
Thruster, Barbell
Type: Upper, Lower, Push
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Chest, Calves, Triceps