Cable Bent Over Single Arm Neutral Grip Kickback with Rope Attachment

Description

How to Do Cable Bent Over Single Arm Neutral Grip Kickback with Rope Attachment

1. 1
   Setup

   Attach a rope attachment to a low pulley cable machine.

2. 2
   Setup

   Stand facing the machine, hinge at your hips until your torso is nearly parallel to the floor, and grasp the rope with one hand in a neutral grip (palm facing your body). Place your free hand on your thigh or a sturdy surface for support.

3. 3
   Setup

   Position your working upper arm close to your torso, with your elbow bent at approximately a 90-degree angle and tucked tightly to your side. Ensure your upper arm remains stationary throughout the movement.

4. 4

   Exhale as you extend your forearm straight back, contracting your triceps to push the rope directly behind you until your arm is fully extended.

5. 5

   Inhale as you slowly and controlledly return your forearm to the starting 90-degree position, resisting the pull of the cable and maintaining tension on your triceps.

6. 6

   Complete all desired repetitions on one arm before switching to the other.

Tips

• Focus on keeping your upper arm completely still against your side; the movement should only occur at the elbow joint to maximize triceps isolation.
• At the top of the extension, squeeze your triceps for a brief moment to enhance the peak contraction and muscle engagement.
• Control the eccentric (lowering) phase, allowing the cable to pull your arm back slowly to increase time under tension and muscle fatigue.
• Maintain a stable core throughout the movement to prevent unwanted torso rotation or swaying, which can reduce triceps focus.

Common Mistakes

• ×Swinging the upper arm to generate momentum reduces triceps activation; keep your upper arm stationary and only move your forearm to isolate the triceps.
• ×Not fully extending the arm limits the range of motion and triceps contraction; ensure you straighten your arm completely at the back of the movement for a full squeeze.
• ×Using too much weight can lead to poor form and involvement of the shoulder or back; select a weight that allows for strict elbow extension without compensation.