Cable Bent Over Single Arm Neutral Grip Kickback With Rope Attachment

Muscles worked

Setup

1. Set the cable pulley to the lowest setting and attach a rope handle.
2. Stand facing the cable machine and place your non-working hand on a flat bench for stability.
3. Hinge at the hips until your torso is nearly parallel to the floor, keeping your back flat.
4. Grasp the rope with a neutral grip (palm facing the body) and pull your elbow up so your upper arm is parallel to your torso.

How to do it

1. Exhale and extend your forearm backward by contracting the triceps until the arm is fully straight.
2. Squeeze the triceps hard at the top of the movement for a one-second pause.
3. Inhale and slowly lower the weight back to the starting position using a 2-second tempo, keeping the upper arm completely still.
4. Perform all repetitions on one arm before switching to the other side.

Form checklist

• Keep the elbow pinned to the side of your ribcage throughout the entire set.
• Maintain a neutral spine and avoid rotating the torso toward the working arm.
• Ensure the only moving part is the forearm; the shoulder and upper arm should remain locked.
• Control the weight on the way back down to prevent the cable from snapping or losing tension.

Pro tips

• Imagine pushing the rope toward the back wall rather than just lifting it up to maximize the peak contraction.
• Slightly rotate the wrist outward at the very end of the extension to further engage the lateral head of the triceps.

Make it harder

• Implement a 'dead stop' at the bottom of each rep to remove all momentum and force the muscle to restart from a deficit.
• Increase the eccentric phase to 4 seconds to maximize time under tension and muscle fiber recruitment.

Frequently asked

What muscles does the cable bent over single arm neutral grip kickback with rope attachment work?

The cable bent over single arm neutral grip kickback with rope attachment primarily targets the triceps, and also works the glutes, hamstrings, and obliques as secondary muscles.

What equipment do you need for the cable bent over single arm neutral grip kickback with rope attachment?

The cable bent over single arm neutral grip kickback with rope attachment uses cable.

Is the cable bent over single arm neutral grip kickback with rope attachment good for beginners?

The cable bent over single arm 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.

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