10 Best Cable Two Arm Tricep Kickback Alternatives for Home Gyms

The Cable Two Arm Tricep Kickback is done standing with a cable machine. Ranked closest by our scoring: the Cable Rear Drive, the Cable Rope Incline Tricep Extension and the Low Cable Triceps Extension.

Cable Two Arm Tricep KickbackWatch the Cable Two Arm Tricep Kickback

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Cable Two Arm Tricep Kickback

The steps for the Cable Two Arm Tricep Kickback itself, so you can judge how close each substitute below really is.

Triceps, with shoulders · Cable · Intermediate · Isolation

  1. Stand with your feet shoulder-width apart and knees slightly bent.
  2. Hold the cable handle in each hand with your palms facing inwards and your arms bent at a 90-degree angle.
  3. Keeping your upper arms stationary, extend your forearms backwards until your arms are fully extended.
  4. Pause for a moment, then slowly return to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best Cable Two Arm Tricep Kickback Alternatives

10 substitutes, ranked by how closely each one matches the Cable Two Arm Tricep Kickback on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable Rear DrivePlay demonstration

    1. Cable Rear Drive

    86% match

    Triceps · Beginner · Isolation

    Pick this when you want an easier version that still works the triceps.

    • Cable
    How to perform it
    1. Attach a handle to a low pulley cable machine and stand facing away from the machine.
    2. Grasp the handle with an overhand grip and extend your arms straight out in front of you.
    3. Keeping your elbows stationary, pull the handle back towards your body, squeezing your triceps at the end of the movement.
    4. Slowly return the handle to the starting position and repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Two Arm Tricep Kickback
    • Equipment: a cable, the same as the Cable Two Arm Tricep Kickback
    • Body position: standing, the same as the Cable Two Arm Tricep Kickback
  6. Machine Triceps Extension

    6. Machine Triceps Extension

    77% match

    Triceps · Beginner · Isolation

    A good swap when you have a machine to work with, and it still works the triceps.

    • Machine
    How to perform it
    1. Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.
    2. Perform the movement by extending the elbow, pulling your lower arm away from your upper arm.
    3. Pause at the completion of the movement, and then slowly return the weight to the starting position.
    4. Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Two Arm Tricep Kickback
    • Equipment: a machine, not a cable
    • Body position: standing, the same as the Cable Two Arm Tricep Kickback
    • Balance: easier to stay steady on than the Cable Two Arm Tricep Kickback
  7. Cable Alternate Triceps ExtensionPlay demonstration

    7. Cable Alternate Triceps Extension

    77% match

    Triceps · Intermediate · Isolation

    Pick this when you want to work the triceps one side at a time.

    • Cable
    How to perform it
    1. Stand facing the cable machine with your feet shoulder-width apart.
    2. Hold the cable handle with your right hand and bring your arm up so that your upper arm is parallel to the ground and your elbow is bent at a 90-degree angle.
    3. Keep your upper arm stationary and extend your forearm backward, fully straightening your arm.
    4. Pause for a moment, then slowly return to the starting position.
    5. Repeat with your left arm.
    6. Continue alternating arms for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Two Arm Tricep Kickback
    • Equipment: a cable, the same as the Cable Two Arm Tricep Kickback
    • Body position: standing, the same as the Cable Two Arm Tricep Kickback

How to Choose the Right Cable Two Arm Tricep Kickback Substitute

Choose a substitute by matching movement pattern, equipment access, and joint tolerance. If you want long‑head emphasis pick overhead extensions; for lateral‑head bias use pushdowns or kickbacks. Free weights force scapular and rotator cuff stability, while cables maintain constant tension. Cue: pin the elbow, extend to a controlled lockout, and avoid shoulder swing to keep triceps recruitment high. Progress with added load, tempo changes, or increased time under tension to replicate the isolation effect.

Cable Two Arm Tricep Kickback FAQ

What muscles does Cable Two Arm Tricep Kickback work?

It primarily targets the triceps brachii, especially the lateral and long heads, by isolating elbow extension. By keeping the upper arm fixed and extending at the elbow, you minimize shoulder contribution and maximize triceps activation. Cue: hinge slightly and pin the elbow to focus force through the triceps.

Can I build muscle without doing Cable Two Arm Tricep Kickback?

Yes. You can drive triceps growth with pushdowns, overhead extensions, skull crushers, dips, or close‑grip presses using progressive overload. Focus on controlled eccentrics and full lockouts to increase time under tension and maximize triceps activation. Cue: prioritize strict elbow extension and avoid momentum.

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