Cable Bent-Over Neutral-Grip Kickback (Rope)
Expert Advice
Ensure your movements are slow and controlled, focusing on the triceps contraction without swinging the rope.
How-to-do Steps
- Stand facing the cable machine with the rope attachment at the lower setting.
- Bend at the hips to a 45-degree angle, keeping your back straight.
- Grasp the rope with both hands using a neutral grip.
- Keep your elbows close to your body and extend your arms back until they are straight.
- Pause and squeeze your triceps, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Bent-Over Neutral-Grip Kickback (Rope) primarily targets the Triceps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Bent-Over Neutral-Grip Kickback (Rope) work?
Cable Bent-Over Neutral-Grip Kickback (Rope) primarily targets the Triceps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Bent-Over Neutral-Grip Kickback (Rope)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Bent-Over Neutral-Grip Kickback (Rope) suitable for beginners?
Cable Bent-Over Neutral-Grip Kickback (Rope) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
