Cable Bent Over Single Arm Neutral Grip Kickback with Rope Attachment
Sculpt and strengthen your triceps with the Cable Bent Over Single Arm Neutral Grip Kickback.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Bent Over Single Arm Neutral Grip Kickback with Rope Attachment
Cable Single Arm Triceps Pushdown (Rope Attachment)
Upper Arms · Triceps Brachii · Cable
Cable Neutral Grip Kickback
Upper Arms · Triceps Brachii · Cable
Cable Bent Over Single Arm Kickback
Upper Arms · Cable
Cable Bent Over Neutral Grip Kickback with Rope Attachment
Upper Arms · Cable
Description
An exercise that targets the triceps, performed with a cable machine and a rope attachment. The user bends over and uses one arm to pull the rope backward in a 'kickback' motion.
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How to do Cable Bent Over Single Arm Neutral Grip Kickback with Rope Attachment
- 01Setup
Attach a rope attachment to a low pulley cable machine.
- 02Setup
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.
- 03Setup
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.
- 04
Exhale as you extend your forearm straight back, contracting your triceps to push the rope directly behind you until your arm is fully extended.
- 05
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.
- 06
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.
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Get Ellim — FreeQuestions
Is Cable Bent Over Single Arm Neutral Grip Kickback with Rope Attachment good for beginners?
Cable Bent Over Single Arm Neutral Grip Kickback with Rope Attachment is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Bent Over Single Arm Neutral Grip Kickback with Rope Attachment?
You need Cable to perform Cable Bent Over Single Arm Neutral Grip Kickback with Rope Attachment. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Bent Over Single Arm Neutral Grip Kickback with Rope Attachment?
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.
What are common mistakes when doing Cable Bent Over Single Arm Neutral Grip Kickback with Rope Attachment?
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.
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Free · iPhone only · Available on the App Store