Cable Rope-Handle Neutral-Grip Bent-Over Kickback
Isolate and sculpt your triceps! This kickback variation maximizes muscle engagement for a stronger, more defined upper arm.
The Cable Rope-Handle Neutral-Grip Bent-Over Kickback mainly works the triceps, with help from the shoulders, back and core. You'll need: rope attachment or cable machine.
Required Equipment
Cable Rope-Handle Neutral-Grip Bent-Over Kickback Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Lats (latissimus dorsi); Deep Core (transverse abdominis)
Cable Rope-Handle Neutral-Grip Bent-Over Kickback Variations and Alternatives
How to do the Cable Rope-Handle Neutral-Grip Bent-Over Kickback
Set up the cable machine: Begin by adjusting the cable machine to a low position and attaching a rope handle.
Positioning: Stand facing the cable machine. Bend forward at the hips until your torso is nearly parallel to the floor.
Grip: Hold the rope with a neutral (palms facing each other) grip, keeping your hands close together.
Perform the movement: With a straight back and elbows tucked in at your sides, exhale and push the rope down and back in a kickback motion, fully extending your arms behind you.
Contraction: At the top of the movement, squeeze your triceps hard for a moment.
Return to start: Inhale and slowly let the rope come back to the starting position. Keep your arms bending and maintain tension on the triceps.
Repetition: Continue the exercise for the desired number of repetitions and sets, ensuring to maintain proper form to avoid injury and to maximize tricep engagement.
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Cable Rope-Handle Neutral-Grip Bent-Over Kickback FAQs
What muscles does the Cable Rope-Handle Neutral-Grip Bent-Over Kickback work?
The Cable Rope-Handle Neutral-Grip Bent-Over Kickback mainly works the triceps, with help from the shoulders, back and core. The main muscles are the triceps brachii.
What equipment do you need for the Cable Rope-Handle Neutral-Grip Bent-Over Kickback?
Rope attachment or cable machine.
What workout day should the Cable Rope-Handle Neutral-Grip Bent-Over Kickback go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Rope-Handle Neutral-Grip Bent-Over Kickback variations and alternatives?
Similar exercises include the Band Single-Arm Bent-Over Kickback, Cable Single-Arm Neutral-Grip Bent-Over Kickback, Cable Rope-Handle Single-Arm Neutral-Grip Bent-Over Kickback and Cable Tricep Kickback.
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