Cable Neutral Grip Kickback
Sculpt and strengthen your triceps with the Cable Neutral Grip Kickback. This isolation exercise effectively targets the triceps brachii for definition
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Neutral Grip Kickback
Description
A tricep exercise performed with a cable machine. The individual pulls the cable back using a neutral grip, focusing on isolating and contracting the tricep muscle.
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How to do Cable Neutral Grip Kickback
- 01Setup
Attach a single D-handle to a low pulley cable machine. Stand facing the machine and grasp the handle with a neutral grip (palm facing your body).
- 02Setup
Take a step or two back from the machine to create tension on the cable. Lean slightly forward from your hips, keeping your back straight and core engaged.
- 03Setup
Position your upper arm tight against your torso, with your elbow bent at approximately 90 degrees. Your forearm should be pointing towards the cable machine.
- 04
Keeping your upper arm stationary and elbow tucked, extend your forearm straight back until your arm is fully extended and your triceps are contracted. Exhale during this movement.
- 05
Slowly return the handle to the starting position, controlling the weight as your elbow bends back to 90 degrees. Inhale during this eccentric phase.
- 06
Complete all repetitions on one arm, focusing on the triceps contraction, before switching to the other arm.
Tips
- Keep your upper arm locked in position; the only movement should occur at your elbow joint to effectively isolate the triceps.
- At the top of the movement, actively squeeze your triceps for a peak contraction to maximize muscle fiber recruitment.
- Control the eccentric (returning) phase of the movement, resisting the weight as it pulls your arm back to the starting position.
- Maintain a stable torso throughout the exercise; avoid swinging your body or shrugging your shoulder to move the weight.
Common mistakes
- Using momentum by swinging your torso or upper arm reduces triceps isolation; instead, keep your upper arm glued to your side and only move from the elbow.
- Not fully extending the arm at the top or letting the elbow drift too far forward reduces triceps activation; ensure a complete extension and a controlled bend back to 90 degrees.
- Choosing a weight that is too heavy often leads to poor form and compensatory movements; select a weight that allows for strict form and a strong triceps contraction.
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What muscles does Cable Neutral Grip Kickback work?
Cable Neutral Grip Kickback primarily targets Triceps Brachii.
Is Cable Neutral Grip Kickback good for beginners?
Cable Neutral Grip Kickback 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 Neutral Grip Kickback?
You need Cable to perform Cable Neutral Grip Kickback. 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 Neutral Grip Kickback?
Keep your upper arm locked in position; the only movement should occur at your elbow joint to effectively isolate the triceps. At the top of the movement, actively squeeze your triceps for a peak contraction to maximize muscle fiber recruitment. Control the eccentric (returning) phase of the movement, resisting the weight as it pulls your arm back to the starting position. Maintain a stable torso throughout the exercise; avoid swinging your body or shrugging your shoulder to move the weight.
What are common mistakes when doing Cable Neutral Grip Kickback?
Using momentum by swinging your torso or upper arm reduces triceps isolation; instead, keep your upper arm glued to your side and only move from the elbow. Not fully extending the arm at the top or letting the elbow drift too far forward reduces triceps activation; ensure a complete extension and a controlled bend back to 90 degrees. Choosing a weight that is too heavy often leads to poor form and compensatory movements; select a weight that allows for strict form and a strong triceps contraction.
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Free · iPhone only · Available on the App Store