Appears in642 Workouts*

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.

Mr. Grey Smith
Mr. Grey Smith
@JustHim_wo_you

Required Equipment

Cable Machine thumbnail
Cable Machine
Rope Attachment thumbnail
Rope Attachment

Muscle Groups

Primary

Secondary

Instructions

1. Set up the cable machine: Begin by adjusting the cable machine to a low position and attaching a rope handle.

2. Positioning: Stand facing the cable machine. Bend forward at the hips until your torso is nearly parallel to the floor.

3. Grip: Hold the rope with a neutral (palms facing each other) grip, keeping your hands close together.

4. 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.

5. Contraction: At the top of the movement, squeeze your triceps hard for a moment.

6. 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.

7. 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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