Cable Bent Over Neutral Grip Kickback with Rope Attachment Exercise Guide
Exercise Profile
- Target
- Triceps Brachii
- Equipment
- Cable
- Body Part
- Upper Arms
- Primary Muscle
- Triceps Brachii
- Secondary Muscles
- Deltoid Posterior, Biceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Cable Kickback
How to: Cable Bent Over Neutral Grip Kickback with Rope Attachment
- Start by adjusting the cable machine to a low position.
- Attach the rope attachment to the cable.
- Stand with your feet shoulder-width apart, bending slightly at the knees and hinge forward at the hips.
- Grab the rope with both hands, keeping your palms facing each other.
- While keeping your elbows close to your torso, extend your arms back and squeeze your triceps.
- Slowly return to the starting position and repeat for the desired repetitions.
Common Mistakes
- Allowing the elbows to flare out excessively.
- Using momentum instead of controlled movements.
- Not fully extending the arms during the kickback.
Modifications
- Use a lighter weight to start if you have limited upper body strength.
- Perform the movement seated to reduce strain on the lower back.
Tips
- Maintain a neutral spine throughout the movement.
- Keep your elbows close to your body during the kickback.
- Control the cable to avoid swinging and ensure proper muscle engagement.
Cable Bent Over Neutral Grip Kickback with Rope Attachment Alternatives
Tags
triceps
cable
upper arms
strength
kickback
isolated exercise