Cable Bent-Over One Arm Neutral-Grip Kickback (Rope)

Expert Advice

Maintain a flat back and engaged core to prevent any unnecessary strain on your lower back. The focus should be on triceps contraction.

How-to-do Steps

Stand next to the cable machine with the rope attachment set at the lower level.
Bend forward at the hips, keeping your back straight and grab the rope with one hand.
Keep your working elbow close to your body and push the rope back until your arm is fully extended.
Hold the contraction briefly, then slowly return to the starting position.
Perform all the reps on one side before switching to the other arm.

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Muscles Worked

Cable Bent-Over One Arm 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 One Arm Neutral-Grip Kickback (Rope) work?

Cable Bent-Over One Arm 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 One Arm 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 One Arm Neutral-Grip Kickback (Rope) suitable for beginners?

Cable Bent-Over One Arm 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.