Instructions:
- 1Start by setting the cable at the lowest setting and attach the rope attachment.
- 2Stand facing the pulley, grab the rope attachment and bend over at your waist with a slight bend in your knees.
- 3With your arms pulled close to your sides, extend your arms straight backwards.
- 4Return your hands to the starting position in a slow and controlled manner.
- 5Repeat for the desired number of repetitions.
Tips:
- Do not use your back or shoulders to lift the weight, focus on isolating your triceps.
- Remember to squeeze your triceps at the top of the extension.
- Avoid extending your wrists during the movement to maintain emphasis on the triceps.
Cable Bent Over Neutral Grip Kickback with Rope Attachment
The Cable Bent Over Neutral Grip Kickback with Rope Attachment is an effective exercise designed to target the upper arms, particularly the triceps. This movement utilizes a cable machine, making it a versatile addition to any strength training routine. By adopting a neutral grip, participants can engage the muscles in a comfortable and effective manner.
How to Perform the Exercise
- Setup: Attach a rope to a low cable pulley. Stand facing the pulley, bend your knees slightly, and hinge at your hips while keeping your back flat.
- Grip: Grab the ends of the rope with a neutral grip, palms facing each other.
- Execution: While keeping your upper arms stationary, extend your elbows to kick the rope back. Squeeze the triceps at the top of the movement.
- Return: Slowly lower the rope back to the starting position and repeat for the desired number of repetitions.
Tips for Success
- Ensure that your back remains straight to avoid injury; an arched back can lead to muscle strain.
- Maintain a controlled motion throughout the exercise for maximum effectiveness.
- Adjust the cable height if necessary to ensure a full range of motion.
- Incorporate this exercise into your upper arm workout routine to build strength and definition.
This exercise is also known simply as the "Cable Kickback" and is a popular choice among fitness enthusiasts who want to sculpt and strengthen their arms. Whether you are a beginner or an experienced lifter, the Cable Bent Over Neutral Grip Kickback can help you achieve your fitness goals.