Arms · Cable
Cable Bent Over Neutral Grip Kickback with Rope Attachment
How to do the cable bent over neutral grip kickback with rope attachment, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Attach a rope to a low cable pulley and grab one end with a neutral grip. Hinge forward at the hips with a flat back and pin your upper arm against your side, elbow bent. Extend your elbow back until your arm is straight and you feel your triceps contract, then return under control. Complete your reps, then switch sides.
- 1Keep your upper arm locked against your ribs so only the elbow moves
- 2Squeeze the triceps hard as you straighten the arm
- 3Feel a slow stretch on the triceps as you return to the start
Common mistakes
- Don't swing the whole arm or use your shoulder to throw the weight
- Avoid standing too upright; keep a firm hinge so the cable line stays right
- Don't let your torso twist or your elbow drift out from your side
Muscles worked
The cable bent over neutral grip kickback with rope attachment mainly works the triceps, with the lower back assisting.
- TricepsPrimary
- Lower BackSupport
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- GlutesMinor
- HamstringsMinor
- Rear DeltsMinor
Kovo programs the cable bent over neutral grip kickback with rope attachment for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.