Cable Single-Arm Neutral-Grip Bent-Over Kickback
Isolate & sculpt triceps with this cable kickback. Maintain form for maximum results without the back strain. Feel the burn!
The Cable Single-Arm Neutral-Grip Bent-Over Kickback mainly works the triceps, with help from the back and shoulders. You'll need: exercise bench or single handle attachment or cable machine.
Required Equipment
Cable Single-Arm Neutral-Grip Bent-Over Kickback Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Lats (latissimus dorsi); Front Shoulder (anterior deltoid)
Cable Single-Arm Neutral-Grip Bent-Over Kickback Variations and Alternatives
How to do the Cable Single-Arm Neutral-Grip Bent-Over Kickback
Set up a flat bench in front of a cable machine and attach a single handle at the low setting.
Select the appropriate weight on the cable machine.
Stand to one side of the bench and place one hand and the same-side knee on the bench for support, forming a flat back parallel to the floor.
With your free hand, grasp the cable handle with a neutral grip (palm facing in towards your body).
Keep your upper arm parallel to your torso, your elbow bent, and your forearm pointing towards the cable machine.
Without moving your upper arm, extend your elbow, and push the handle back until your arm is fully extended and parallel to the floor.
Squeeze your triceps at the top of the movement and hold for a brief pause.
Slowly return to the starting position, allowing your elbow to bend and your forearm to return towards the cable machine.
Perform the recommended number of repetitions.
Switch arms and repeat the exercise.
Ensure to keep your core engaged and maintain a flat back throughout the exercise to prevent any unnecessary strain on your lower back.
---
Cable Single-Arm Neutral-Grip Bent-Over Kickback FAQs
What muscles does the Cable Single-Arm Neutral-Grip Bent-Over Kickback work?
The Cable Single-Arm Neutral-Grip Bent-Over Kickback mainly works the triceps, with help from the back and shoulders. The main muscles are the triceps brachii.
What equipment do you need for the Cable Single-Arm Neutral-Grip Bent-Over Kickback?
Exercise bench or single handle attachment or cable machine.
What workout day should the Cable Single-Arm Neutral-Grip Bent-Over Kickback go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Single-Arm Neutral-Grip Bent-Over Kickback variations and alternatives?
Similar exercises include the Band Single-Arm Bent-Over Kickback, Band Tricep Kickback, Bodyweight Double Tricep Kickback and Bodyweight Tricep Kickback Pulse.
Training calculators
Work out the numbers behind your training before your next session.