Exercise guide
Cable Behind The Back Tricep Dip
- Intermediate
- Compound
- Rep-based
- Shoulders
- Upper arms
This compound movement targets the triceps, lower pectorals, and anterior deltoids by mimicking a bench dip with constant cable tension. It provides a unique resistance profile that emphasizes the peak contraction at the bottom of the movement while maintaining tension throughout the entire range.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Attach a straight bar or EZ-bar to a low cable pulley.
- Stand facing away from the machine with the bar positioned behind your glutes.
- Grip the bar with an overhand grip (palms facing back), hands slightly wider than hip-width.
- Step forward 1-2 feet to create initial tension and stand with a tall, upright posture.
How to do it
- Inhale and slowly lower the bar by bending your elbows, allowing them to travel straight back behind your torso.
- Lower the weight until your elbows reach a 90-degree angle, keeping your chest proud and shoulders retracted.
- Exhale and drive the bar downward by forcefully extending your arms until they are fully locked out.
- Maintain a controlled tempo, taking 2 seconds to lower the weight and 1 second to push down.
Form checklist
- Keep your shoulders pinned back and down to avoid internal rotation and shoulder strain.
- Ensure your elbows stay tucked close to your body rather than flaring out to the sides.
- Maintain a neutral spine and engaged core to prevent excessive arching of the lower back.
- Keep your head in a neutral position, looking forward rather than down at your feet.
Pro tips
- Focus on a hard squeeze of the triceps at the bottom of the movement to capitalize on the cable's constant tension.
- Lean your torso very slightly forward (5-10 degrees) to better engage the lower pectoral fibers during the push.
Make it harder
- Incorporate a 2-second isometric hold at the point of full arm extension.
- Perform the exercise using independent D-handles on a dual-cable machine to increase stability requirements and range of motion.
Frequently asked
- What muscles does the cable behind the back tricep dip work?
- The cable behind the back tricep dip primarily targets the triceps, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the cable behind the back tricep dip?
- The cable behind the back tricep dip uses cable.
- Is the cable behind the back tricep dip good for beginners?
- The cable behind the back tricep dip is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.