Exercise guide
Cable Bent Over Neutral Grip Kickback With Rope Attachment
- Intermediate
- Isolation
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This isolation exercise targets all three heads of the triceps, with a particular emphasis on the long head, by providing constant cable tension throughout the entire range of motion. The neutral grip with the rope allows for a natural wrist position and a powerful peak contraction at the top of the movement.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to a low or mid-height position and attach the rope accessory.
- Grasp the rope ends with a neutral grip (palms facing each other) and step back from the machine to create tension.
- Hinge at the hips until your torso is nearly parallel to the floor, keeping your back flat and knees slightly bent for stability.
- Pull your upper arms up so they are tucked tightly against your ribcage and parallel to your torso.
How to do it
- While keeping your upper arms completely stationary, exhale and extend your forearms backward until your arms are fully straight.
- Squeeze your triceps forcefully at the point of full extension for a one-second pause.
- Inhale and slowly return the rope to the starting position, stopping when your elbows reach a 90-degree angle to maintain tension.
- Follow a controlled 2-1-2-1 tempo: two seconds to extend, one-second squeeze, two seconds to return, and one second at the start.
Form checklist
- Keep your elbows pinned to your sides; do not let them drop toward the floor during the movement.
- Maintain a flat, neutral spine and engaged core to prevent using momentum or swinging your torso.
- Ensure the movement occurs exclusively at the elbow joint; the shoulders should remain locked.
- Keep your neck neutral by looking at a spot on the floor about three feet in front of you.
Pro tips
- At the peak of the extension, pull the ends of the rope slightly apart to further engage the lateral head of the triceps.
- Focus on 'pushing' the weight away from your body rather than just lifting it to enhance the mind-muscle connection.
Make it harder
- Add a 3-second isometric hold at the point of full extension on every rep.
- Perform a slow 4-second eccentric (lowering) phase to maximize time under tension.
Frequently asked
- What muscles does the cable bent over neutral grip kickback with rope attachment work?
- The cable bent over neutral grip kickback with rope attachment primarily targets the triceps, and also works the abs, erector spinae, and obliques as secondary muscles.
- What equipment do you need for the cable bent over neutral grip kickback with rope attachment?
- The cable bent over neutral grip kickback with rope attachment uses cable and rope.
- Is the cable bent over neutral grip kickback with rope attachment good for beginners?
- The cable bent over neutral grip kickback with rope attachment is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.