Cable Neutral Grip Kickback
Description
The cable neutral grip kickback is a triceps isolation move performed bent over with the palm facing the body throughout the rep. The neutral grip reduces wrist and elbow strain compared to a pronated grip. The cable also provides constant tension and a strong peak contraction at full extension.
Muscle Group
Equipment Required
Cable Neutral Grip Kickback Instructions
- Attach a single D-handle to the low cable pulley.
- Stand to the side of the cable, holding the handle in one hand with palm facing your body.
- Hinge forward at the hips so your torso is nearly parallel to the floor.
- Place the non-working hand on your knee for support.
- Pin your working elbow against your ribs with the upper arm parallel to your torso.
- Extend the elbow to straighten the arm behind you.
- Squeeze the triceps hard at full extension.
- Return slowly to the start. Complete reps on one side before switching.
Cable Neutral Grip Kickback Form & Visual
Cable Neutral Grip Kickback Benefits
- Wrist-friendly neutral grip
- Constant cable tension on the triceps
- Strong peak contraction
- Builds triceps definition
- Allows unilateral focus
- Useful for triceps shape and detail
Cable Neutral Grip Kickback Muscles Worked
- Triceps brachii (long head)
- Triceps brachii (lateral head)
- Triceps brachii (medial head)
Cable Neutral Grip Kickback Variations & Alternatives
- Cable Triceps Kickback
- Dumbbell Kickback
- Triceps Pushdown
- Overhead Triceps Extension
