Perform the Cable Bent-Over Neutral Grip Kickback with Rope Attachment to target your triceps and improve upper body strength.
- Attach a rope to the low pulley of a cable machine.
- Stand with your feet shoulder-width apart, hinge at your hips, and bend your knees slightly.
- Grab the rope with a neutral grip, palms facing each other, and pull it towards your hips.
- Extend your arms back, keeping your elbows close to your body, then return to the starting position.
How to perform the Cable Bent-Over Neutral Grip Kickback with Rope Attachment
- Set up. Set up in a stable, balanced starting position appropriate for the Cable Bent-Over Neutral Grip Kickback with Rope Attachment using your cable.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your biceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your biceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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