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
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.
How to Do Cable Neutral Grip Kickback
- 1Setup
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).
- 2Setup
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.
- 3Setup
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.
- 4
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.
- 5
Slowly return the handle to the starting position, controlling the weight as your elbow bends back to 90 degrees. Inhale during this eccentric phase.
- 6
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.
Variations
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.
Cable Bent Over Neutral Grip Kickback with Rope Attachment
Effectively isolate your triceps with the Cable Bent Over Neutral Grip Kickback. Perform bent over with a rope attachment for optimal muscle engagement.
Cable Two Arm Tricep Kickback
Strengthen your triceps with the Cable Two Arm Tricep Kickback. This isolation exercise effectively targets all three heads of the triceps for sculpted
Related Exercises
Cable Standing One Arm Tricep Pushdown (Overhand Grip)
Isolate your triceps with the Cable Standing One Arm Tricep Pushdown. Build strength and definition by extending your arm against resistance.
Cable Reverse Grip Triceps Pushdown (SZ-bar)
Target your triceps with the cable reverse grip pushdown using an SZ-bar. This variation emphasizes the medial and lateral heads for defined arms.
Cable Pushdown
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Cable Alternate Triceps Extension
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Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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