Single-Arm Cable Neutral-Grip Kickback
Easy
Also known as: One-Arm Neutral-Grip Cable Triceps Kickback
Expert Advice
Stand far enough from the pulley that the cable stays taut when your elbow bends. Slack in the cable removes resistance from the start of each rep.
How-to-do Steps
- Set the pulley near knee height and grasp the handle with your palm facing inward.
- Face the pulley with feet hip-width apart, knees bent, and torso hinged forward.
- Hold your upper arm beside your torso, starting with your elbow bent.
- Straighten your elbow, moving your hand backward without swinging your upper arm.
- Bend your elbow slowly to return your hand to the starting position.
- Complete the prescribed reps on one arm, then switch sides.
Common Mistakes
- Lower back roundsFix: keep your spine neutral and reduce your forward hinge if needed.
- Wrist curls backwardFix: keep your knuckles aligned with your forearm.
Coach Cues
Upper arm stays stillStraighten without snappingControl the return
Short reminders to keep in mind during every set.
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Muscles Worked
Single-Arm Cable Neutral-Grip Kickback primarily targets the Triceps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Cable
Exercise Type
Strength
Why Level 2?
Easy
Keeping the upper arm still while holding a forward hinge requires basic coordination.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Single-Arm Cable Neutral-Grip Kickback work?
Single-Arm Cable Neutral-Grip Kickback primarily targets the Triceps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Single-Arm Cable Neutral-Grip Kickback?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Single-Arm Cable Neutral-Grip Kickback suitable for beginners?
Yes, Single-Arm Cable Neutral-Grip Kickback is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Single-Arm Cable Neutral-Grip Kickback?
Lower back rounds: keep your spine neutral and reduce your forward hinge if needed. Wrist curls backward: keep your knuckles aligned with your forearm.
