Cable Bent-Over Single Arm Neutral Grip Kickback (Rope Attachment) - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Cable Bent-Over Single Arm Neutral Grip Kickback (Rope Attachment)

Step by step instructions, muscle activation and variants for the Cable Bent-Over Single Arm Neutral Grip Kickback (Rope Attachment).

MediumTriceps

About this exercise

A unilateral cable tricep kickback performed in a bent-over position using a single rope attachment at the low pulley with a neutral grip. The bent-over stance maximises tricep stretch at the start and provides a strong contraction at full extension.

How to Perform

  • Set the cable pulley to the lowest position and attach a single rope handle
  • Stand beside the machine, hinge forward at the hips until your torso is nearly horizontal
  • Grasp the rope with one hand using a neutral grip and pin your upper arm close to your side
  • Extend your elbow fully to push the rope backward until your arm is straight
  • Squeeze your tricep hard at the top, then slowly return to the bent starting position
  • Complete all reps on one side, then switch arms

Muscle Activation

Primary
Triceps
Secondary
Rear shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Cable Bent-Over Single Arm Neutral Grip Kickback (Rope Attachment)

The Cable Bent-Over Single Arm Neutral Grip Kickback (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.

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