Arms · Cable
Cable Bent Over Single Arm Neutral Grip Kickback with Rope Attachment
How to do the cable bent over single arm 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
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Attach a rope to a low cable and hold one end with a neutral grip. Bend over at the hips with a flat back, pin your upper arm to your side, and extend your elbow to drive the rope back until your arm is straight. Squeeze the triceps at the end, then return under control. Work one arm, then switch.
- 1Your triceps fully squeezing as the arm locks out behind you
- 2Your upper arm staying glued to your side
- 3Your back staying flat and braced as you hinge
Common mistakes
- Swinging the upper arm or using momentum
- Rounding your spine in the bent-over position
- Rotating your torso to help drive the weight back
Muscles worked
The cable bent over single arm neutral grip kickback with rope attachment mainly works the triceps, with the lower back assisting.
- TricepsPrimary
- Lower BackSupport
- ForearmsMinor
- LatsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- GlutesMinor
- HamstringsMinor
- Rear DeltsMinor
Kovo programs the cable bent over single arm 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.