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 Bodyweight Kneeling Triceps Extension, the Triceps Dip (Between Benches) and the Body Tricep Press.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Cable Two Arm Tricep Kickback

Cable Two Arm Tricep KickbackPlay demonstration
Primary muscle
Triceps
Equipment
Cable
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Shoulders

How to perform Cable Two Arm Tricep Kickback
  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.
Filter Cable Two Arm Tricep Kickback alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Bodyweight Kneeling Triceps ExtensionPlay demonstration

    1. Bodyweight Kneeling Triceps Extension

    62% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Two Arm Tricep Kickback
    • Equipment: bodyweight only, not a cable
    • Body position: kneeling, not standing
  2. Triceps Dip (Between Benches)Play demonstration

    2. Triceps Dip (Between Benches)

    55% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Two Arm Tricep Kickback
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Two Arm Tricep Kickback
  3. Body Tricep Press

    3. Body Tricep Press

    52% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Position a bar in a rack at chest height.
    2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
    3. Begin by flexing the elbow, lowering yourself towards the bar.
    4. Pause, and then reverse the motion by extending the elbows.
    5. Progress from bodyweight by adding chains over your shoulders.

    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: bodyweight only, not a cable
    • Body position: lying face down, not standing
  4. Triceps PressPlay demonstration

    4. Triceps Press

    52% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. 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: bodyweight only, not a cable
    • Body position: kneeling, not standing
  5. Close-grip Push-up (On Knees)Play demonstration

    5. Close-grip Push-up (On Knees)

    52% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start by getting on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
    2. Lower your upper body towards the ground by bending your elbows, keeping them close to your sides.
    3. Pause for a moment when your chest is just above the ground.
    4. Push through your palms to straighten your arms and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Two Arm Tricep Kickback
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not standing
  6. Close-grip Push-upPlay demonstration

    6. Close-grip Push-up

    51% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands placed close together, directly under your shoulders.
    2. Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
    3. Push through your palms to extend your arms and return to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Two Arm Tricep Kickback
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not standing
  7. Diamond Push-upPlay demonstration

    7. Diamond Push-up

    51% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers.
    2. Keep your body in a straight line from head to toe, engaging your core and glutes.
    3. Lower your chest towards the diamond shape formed by your hands, keeping your elbows close to your body.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Two Arm Tricep Kickback
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not standing
  8. Incline Close-grip Push-upPlay demonstration

    8. Incline Close-grip Push-up

    47% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, with your body forming a straight line from head to heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping them close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Two Arm Tricep Kickback
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not standing
  9. Three Bench DipPlay demonstration

    9. Three Bench Dip

    47% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body until your upper arms are parallel to the ground.
    4. Push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Two Arm Tricep Kickback
    • Equipment: bodyweight only, not a cable
    • Body position: seated, not standing
  10. Body-upPlay demonstration

    10. Body-up

    47% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
    2. Extend your legs out in front of you, keeping your heels on the ground and your body straight.
    3. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
    4. Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Two Arm Tricep Kickback
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not standing

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.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology