Cable Bent-Over Single Arm Neutral Grip Kickback with Rope Attachment exercise animation (Hombre)

Cable Bent-Over Single Arm Neutral Grip Kickback with Rope Attachment

Músculo objetivo
—
Equipamiento
Cable
Parte del cuerpo
Upper Arms
Tipo
Strength

The cable bent-over single-arm neutral-grip kickback with a rope attachment is an isolation exercise for the upper arms, training the triceps through full elbow extension. Using a low cable and a neutral (palms-facing-in) rope grip, it keeps constant tension on the muscle from start to finish, making it a strong finishing movement for arm-focused training.

Cómo hacer el Cable Bent-Over Single Arm Neutral Grip Kickback with Rope Attachment

  1. 1Attach a rope to a low cable pulley and grip one end with a neutral grip, palm facing your torso.
  2. 2Hinge forward at the hips until your upper body is roughly parallel to the floor, keeping a flat back and soft knees.
  3. 3Pin your working upper arm against your side so it stays parallel to the floor and points your elbow back behind you.
  4. 4Brace your core and let the cable pull your forearm forward, keeping the upper arm locked in place.
  5. 5Extend your elbow to straighten the arm and drive the rope back until your arm is fully extended behind you.
  6. 6Squeeze the triceps briefly at the top with your elbow locked, palm still facing in.
  7. 7Lower the rope back to the start under control without letting your upper arm drift forward.
  8. 8Complete all reps on one side, then switch the rope to the other hand and repeat.

Consejos de técnica

  • Keep your upper arm fixed against your torso the whole set so the movement comes only from your elbow.
  • Use a slow, controlled tempo on the way back to the start to keep tension on the triceps.
  • Maintain a neutral, braced spine in the hinge to protect your lower back.
  • Start light to groove the path, since single-arm cable work exposes any swing or momentum.
  • Lock out fully at the top but stop short of forcing your elbow into hyperextension.

Errores comunes

  • Letting the upper arm swing forward and back, which turns the kickback into a shoulder movement and takes tension off the triceps.
  • Using too much weight and yanking the rope with body english, which trades clean elbow extension for momentum and cheats the rep.
  • Rounding the lower back in the hinge, which adds unnecessary spinal load and risk of injury.
  • Cutting the extension short instead of fully straightening the arm, which leaves the strongest, peak-contraction part of the rep untrained.
  • Dropping the rope back fast on the return, which removes the eccentric tension that drives growth.

Preguntas frecuentes

What muscles does the cable kickback work?

It isolates the triceps on the back of the upper arm, working them through full elbow extension. The single-arm setup lets you focus on one side at a time.

Why use a rope with a neutral grip for kickbacks?

The neutral, palms-in rope grip keeps the wrist comfortable and lets you spread the rope slightly at lockout for a stronger triceps squeeze, while the cable holds tension across the whole range.

How many sets and reps should I do?

As an isolation finisher, 3 sets of 12 to 15 reps per arm with a controlled tempo works well. Keep the weight light enough to lock the elbow without swinging.

Is the cable kickback good for beginners?

Yes. The cable guides the path and the single-arm setup makes form easy to check, so beginners can learn clean elbow extension before loading heavier triceps work.

Why do I feel this in my shoulder instead of my triceps?

Your upper arm is likely drifting forward. Pin it firmly against your side and parallel to the floor so only your elbow moves, keeping the work on the triceps.

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