Cable Bent Over Neutral Grip Kickback with Rope Attachment

Description

How to do Cable Bent Over Neutral Grip Kickback with Rope Attachment

1. 01
   Setup

   Stand facing a cable machine with a rope attachment on the low pulley. Hinge at your hips, keeping your back straight and chest proud, until your torso is nearly parallel to the floor; slightly bend your knees.

2. 02
   Setup

   Grab the rope with a neutral grip, one hand on each side of the knot. Pull the rope so your upper arms are tucked against your sides, parallel to your torso, and your elbows are bent at 90 degrees, forming your starting position.

3. 03

   Keeping your upper arms completely stationary and elbows glued to your sides, extend your forearms straight back and slightly out, squeezing your triceps hard at the peak contraction. Exhale as you extend.

4. 04

   Slowly and with control, reverse the movement by flexing your elbows, allowing your triceps to stretch as you return to the starting position. Inhale as you return.

Tips

• Maintain a rigid torso and keep your upper arms locked against your sides throughout the movement; only your forearms should move.
• At the peak of the extension, actively squeeze your triceps for a full second to maximize the contraction and muscle engagement.
• Control the eccentric phase by slowly returning the rope to the starting position, allowing for a deep stretch in the triceps before the next repetition.

Common mistakes

• Using momentum from your torso or shoulders rather than isolating the triceps means the weight is too heavy; lighten the load and focus on keeping your upper arms completely still.
• Failing to fully extend your elbows at the end of the movement limits triceps activation; ensure a complete lockout to achieve peak contraction.
• Allowing your elbows to flare out compromises triceps isolation and can place undue stress on the shoulders; keep your elbows tucked tightly against your sides throughout the exercise.