One Arm Cable KickBack

Toned arms
One Arm Cable KickBack gif

Coach's Tips

It is an essential workout for men to build thick forearms and for women to create toned forearm lines. Pull your elbows up and put them on your sides!

How to One Arm Cable KickBack

Starting Position

1. Make sure to keep your upper arm parallel to the floor throughout the entire movement.

2. Do not jerk the weight or use momentum to lift the weight.

3. Stop the exercise if you feel any pain or discomfort in your shoulder.

Proper Form

1. Keeping your upper arm parallel to the floor and your elbow stationary, extend your arm backward as far as possible.

2. Pause for a second at the end of the motion, then slowly return to the starting position.

3. Repeat for the desired number of repetitions.

Breathing Technique

1. Breathe in as you extend your arm backward.

2. Breathe out as you return to the starting position.


1. Stand facing the cable machine with your left side closest to the machine.

2. Attach the single handle to the low pulley cable and select the appropriate weight.

3. Hold the handle with your left hand and step away from the machine so there is tension on the cable.

4. Bend your left knee slightly and raise your left elbow up towards the ceiling, keeping your upper arm parallel to the floor.

5. Your left hand should be in line with your shoulder, and your palm should be facing your body.

Curious about a Triceps workout plan that includes the One Arm Cable KickBack

One Arm Cable KickBack Alternatives

One Arm Cable KickBack vs

Get Personalized Plans
& Detailed Guidance

Banner Image