Cable Neutral Grip Kickback

Cable Neutral Grip Kickback

The Cable Neutral Grip Kickback is a fantastic exercise that primarily targets the triceps, but also engages the shoulders and back muscles. It is a variation of the traditional tricep kickback exercise, but with the added benefit of using a cable machine to provide constant tension throughout the movement. To perform the Cable Neutral Grip Kickback, you will start by attaching a D-handle to a low pulley cable machine. Stand facing the machine with your feet shoulder-width apart and grip the handle with a neutral grip (palms facing each other). Position your upper arms parallel to the floor and keep your elbows tucked in close to your sides. This is your starting position. From here, exhale and extend your forearm back, straightening your arm fully. Ensure that only your forearms are moving, while your upper arms remain stationary. Feel the contraction in your triceps at the top of the movement, then slowly inhale as you return to the starting position by bending your elbows slightly. Repeat for the desired number of reps. Incorporating the Cable Neutral Grip Kickback into your workout routine can help you develop stronger and more defined triceps. It is essential to maintain proper form throughout the exercise, engaging your core for stability and focusing on the mind-muscle connection with your triceps. Remember to use an appropriate amount of weight that challenges you without sacrificing form. As with any exercise, it is always a good idea to warm up before attempting the Cable Neutral Grip Kickback to prepare your muscles for the movement and reduce the risk of injury. Be sure to consult with a fitness professional to determine if this exercise is suitable for your specific fitness level and goals. Happy training!

Instructions

  • Stand in front of a cable machine and attach a single handle to the low pulley.
  • Grab the handle with a neutral grip (palms facing each other) and step back to create tension on the cable.
  • Bend your knees slightly and hinge forward at the waist, keeping your back straight.
  • Keep your upper arms close to your sides and your elbows bent at a 90-degree angle.
  • Engage your triceps and straighten your arms by extending at the elbow joint.
  • Pause for a moment at the top of the movement, focusing on contracting your triceps.
  • Slowly lower the handle back to the starting position, maintaining control throughout the entire range of motion.
  • Repeat for the desired number of repetitions and then switch sides.

Tips & Tricks

  • Ensure that your back is straight and your core is engaged throughout the exercise.
  • Start with low weight and gradually increase it to avoid straining your muscles.
  • Focus on squeezing your triceps at the end of each repetition to maximize muscle activation.
  • Keep your elbows close to your sides to target your triceps effectively.
  • Maintain a controlled and slow movement throughout the exercise to prevent momentum from taking over.
  • Exhale as you extend your arm and inhale as you return to the starting position.
  • Include cable neutral grip kickbacks in your arm workout routine for balanced triceps development.
  • Listen to your body and adjust the weight and intensity based on your fitness level and goals.
  • Incorporate variations of the kickback, such as single-arm or alternating arm kickbacks, for added challenge and muscle engagement.
  • Ensure that you have a proper warm-up and cool-down before and after performing cable neutral grip kickbacks to prevent injury and aid in recovery.
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