Cable Bent-Over Single Arm Neutral Grip Kickback with Rope Attachment

The Cable Bent-Over Single Arm Neutral Grip Kickback with Rope Attachment is a dynamic exercise that targets the triceps, the muscles on the back of your upper arms. By incorporating the cable machine and a neutral grip with the rope attachment, this exercise provides a unique challenge to strengthen and sculpt your arms. To perform this exercise, you'll need to set up the cable machine at its lowest position and attach the rope to the cable. Stand facing the machine with your feet shoulder-width apart and knees slightly bent. Grasp the rope with a neutral grip, palms facing each other, and hinge forward from the hips while keeping your back straight and core engaged. This bent-over position will engage your core, lower back, and glutes. Starting with your upper arm parallel to the floor and your elbow bent at a 90-degree angle, exhale and extend your arm back until it is fully straightened. Hold and squeeze your triceps for a brief moment before slowly returning to the starting position, maintaining control throughout the movement. The single-arm aspect of this exercise helps to improve muscle balance and coordination, while the use of the rope attachment allows for a greater range of motion and targets the triceps from a variety of angles. Remember to focus on proper form, ensuring that your back remains straight and your core stays engaged throughout the exercise. Incorporating the Cable Bent-Over Single Arm Neutral Grip Kickback with Rope Attachment into your workout routine is a fantastic way to effectively target and strengthen your triceps, helping you achieve those toned and sculpted arms you desire. Give this exercise a try, and feel the burn as you engage your muscles and work towards your fitness goals!

Instructions

• Set up a cable machine with the rope attachment at about waist height.
• Stand facing away from the machine, with your feet shoulder-width apart and knees slightly bent.
• Bend forward at the hips, keeping your back straight and core engaged.
• Grasp the rope attachment with your right hand, palm facing your body.
• Position your upper arm parallel to the ground and keep your elbow close to your torso, forming a 90-degree angle.
• Extend your arm straight back, feeling the contraction in your triceps.
• Hold this position for a brief pause, feeling the squeeze in your triceps.
• Slowly return to the starting position, maintaining control throughout the movement.
• Repeat with the left arm for the desired number of repetitions.
• Ensure proper form and technique throughout the exercise, focusing on the mind-muscle connection with your triceps.

Tips & Tricks

• Maintain proper form throughout the exercise.
• Increase the resistance gradually to challenge your muscles.
• Focus on using your triceps to drive the movement.
• Engage your core muscles to stabilize your body during the exercise.
• Perform the movement in a slow and controlled manner for maximum effectiveness.
• Exhale as you extend your arm and inhale as you return to the starting position.
• Keep your spine neutral and avoid rounding your back during the exercise.
• Ensure that your shoulder blades are retracted and stabilized throughout the movement.
• Experiment with different rope attachment positions to target your triceps from different angles.
• Don't forget to warm up before starting the exercise to prevent injury.