Cable Neutral-Grip Kickback
Expert Advice
Keep your elbow locked in place by your side to isolate the triceps effectively. Avoid using momentum; focus on a controlled movement.
How-to-do Steps
- Stand facing the cable machine with the handle attached at the lower setting.
- Grasp the handle with a neutral grip (palms facing each other) and lean slightly forward.
- Keep your elbow fixed to your side and extend your arm back until it is straight.
- Pause at the top of the movement, then slowly return to the starting position.
- Complete all reps on one arm before switching to the other.
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Muscles Worked
Cable Neutral-Grip Kickback 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 Neutral-Grip Kickback work?
Cable Neutral-Grip Kickback primarily targets the Triceps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Neutral-Grip Kickback?
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 Neutral-Grip Kickback suitable for beginners?
Cable Neutral-Grip Kickback 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.
