About this exercise
A cable tricep isolation exercise performed bent over at the hips, using a rope attachment at the low pulley to extend both arms back simultaneously and fully contract the triceps through the range of motion.
Cable Bent-Over Tricep Kickback with Rope Attachment
Step by step instructions, muscle activation and variants for the Cable Bent-Over Tricep Kickback with Rope Attachment.
MediumTriceps
How to Perform
- Attach a rope to the low pulley cable machine and face the machine
- Hinge at the hips until your torso is roughly parallel to the floor, gripping both ends of the rope with a neutral (palms-facing) grip
- Pin your upper arms tight against your sides with elbows bent at approximately 90 degrees
- Extend your forearms fully backward, spreading the rope ends slightly at the top to maximise tricep contraction
- Pause for a moment at full extension, squeezing the triceps
- Slowly return your forearms to the starting position under control
Muscle Activation
Primary
Triceps
Secondary
Rear shouldersLower back
Common Mistakes
Common mistakes content is coming soon.
About the Cable Bent-Over Tricep Kickback with Rope Attachment
The Cable Bent-Over Tricep Kickback with Rope Attachment is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.