Cable Neutral Grip Kickback exercise animation (Männlich)

Cable Neutral Grip Kickback

Zielmuskel
Triceps Brachii
Equipment
Cable
Körperregion
Upper Arms
Typ
Strength

The cable neutral grip kickback is an isolation exercise that targets the triceps brachii on the back of the upper arm. Using a low cable and a neutral (palm-facing-in) grip on a single handle, it keeps constant tension on the triceps through the full range and locks the shoulder in place so the work stays on the elbow extension.

Cable Neutral Grip Kickback: So führst du sie aus

  1. 1Set the cable pulley to the lowest position and attach a single handle. Grab the handle with a neutral grip, palm facing your torso.
  2. 2Stand facing the machine and hinge forward at the hips until your torso is roughly parallel to the floor, keeping your back flat.
  3. 3Pin your upper arm against your side with your elbow bent to about 90°, keeping the elbow high and still.
  4. 4Brace your core, then extend your elbow to drive the handle back and up until your arm is fully straight behind you.
  5. 5Squeeze the triceps hard at the top with your palm still facing in, holding briefly without swinging the upper arm.
  6. 6Lower the handle under control by bending only at the elbow, returning to the 90° start position.
  7. 7Complete your reps, switch the handle to the other side, and repeat for the opposite arm.

Technik-Tipps

  • Keep your upper arm locked against your torso the whole set so the movement comes purely from elbow extension.
  • Use a lighter load than you would on a barbell or dumbbell variation — the cable keeps tension on the triceps throughout, so it works at lower weight.
  • Pause for a beat in the fully extended position to maximize the contraction before lowering.
  • Keep your shoulder and back static; only the forearm should travel.

Häufige Fehler

  • Letting the elbow drift down or away from your side, which turns it into a shoulder movement and takes tension off the triceps.
  • Swinging the torso or using momentum to fling the handle back, which cheats the rep and reduces triceps work.
  • Not fully straightening the arm, which cuts the range short and loses the peak triceps contraction.
  • Going too heavy and rounding the back, which strains the lower back and breaks the strict-isolation form.

Häufig gestellte Fragen

What muscles does the cable neutral grip kickback work?

It isolates the triceps brachii, the muscle on the back of the upper arm responsible for straightening the elbow. The neutral grip and cable keep the focus on the triceps throughout the rep.

Why use a neutral grip for the cable kickback?

A neutral (palm-facing-in) grip keeps the wrist in a comfortable, stable position and lets you extend the elbow without forearm strain, so you can squeeze the triceps cleanly at the top.

How many sets and reps should I do?

As an isolation finisher, 3 to 4 sets of 12 to 15 reps per arm with a controlled tempo works well. Keep the weight light enough to extend the arm fully every rep.

Is the cable neutral grip kickback good for beginners?

Yes. The cable guides the path and provides steady tension, making it easier to learn strict triceps form than free-weight kickbacks, as long as you keep the upper arm pinned and avoid swinging.

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