Cable Neutral Grip Kickback – Video Exercise Guide & Tips

Cable Neutral Grip Kickback - Video Exercise Guide & Tips

Are you looking for a new exercise to target your triceps? Look no further than the cable neutral grip kickback.

Watch This Exercise Video

This video exercise guide will show you the proper form and technique, as well as provide tips to increase intensity and progression.

With step-by-step instructions, you'll be able to perform this exercise with confidence.

Get ready to sculpt and strengthen your arms with the cable neutral grip kickback.

Let's get started!

Key Takeaways

  • Proper form and technique are essential for cable neutral grip kickbacks
  • Equipment setup and adjustment should be done before starting the exercise
  • The step-by-step execution of the exercise involves specific movements and positions
  • Cable neutral grip kickbacks target triceps, shoulders, and core muscles and provide various benefits such as improved upper body strength and muscle definition

Proper Form and Technique

To perform the Cable Neutral Grip Kickback exercise with proper form and technique, start by selecting an appropriate cable weight and adjusting the pulley height to your desired position. This exercise primarily targets the triceps, but it also engages the shoulders and chest. It's important to maintain proper form throughout to maximize muscle activation and prevent common errors.

To begin, stand facing the cable machine with your feet shoulder-width apart. Grasp the cable handle with a neutral grip (palms facing each other) and extend your arm straight out in front of you. Keep your upper arm parallel to the floor and your elbow slightly bent.

As you exhale, engage your triceps and extend your forearm back until it's parallel to the floor. Hold this position for a moment, focusing on squeezing your triceps. Inhale as you slowly return to the starting position.

To avoid common errors, make sure to keep your upper arm stationary and only move your forearm. Avoid swinging your body or using momentum to lift the weight. Also, keep your core engaged and maintain a neutral spine throughout the exercise.

Equipment Setup and Adjustment

Adjust the cable machine and select an appropriate weight for the Cable Neutral Grip Kickback exercise while maintaining proper form and technique.

Here are a few important factors to consider when setting up and adjusting the equipment for this exercise:

  1. Cable machine variations: The Cable Neutral Grip Kickback can be performed using different cable machine variations. Some machines have adjustable pulleys, allowing you to set the height of the cable attachment. Make sure the cable is positioned at a height that allows you to fully extend your arm during the movement. Additionally, some machines offer different handle attachments, such as a rope or a straight bar. Choose the handle that feels most comfortable and allows for a neutral grip.
  2. Importance of warm-up exercises: Before starting the Cable Neutral Grip Kickback, it's crucial to warm up your muscles and increase blood flow to the targeted areas. Perform dynamic stretches or light exercises that target the triceps and shoulders. This will help prevent injury and enhance your overall performance during the exercise.
  3. Proper weight selection: When selecting the weight for the Cable Neutral Grip Kickback, choose a resistance level that challenges your muscles but still allows you to maintain proper form and technique. Start with a lighter weight and gradually increase as you become more comfortable with the exercise. Remember, it's better to start with a lighter weight and focus on proper execution rather than using too much weight and compromising your form.

Step-by-Step Execution of the Exercise

Position yourself in front of the cable machine with the cable attachment set at a height that allows for full arm extension. This is the starting position for the cable neutral grip kickback exercise.

To begin, grab the handle with a neutral grip, palms facing each other. Step back a few feet, keeping your feet shoulder-width apart and your knees slightly bent. Your upper body should be leaned forward at a 45-degree angle, maintaining a neutral spine.

Engage your core muscles and keep your shoulders down and relaxed. Start by bending your elbows to a 90-degree angle, with your upper arms parallel to the ground. This is the starting position.

Now, extend your arms straight back, using your triceps to push the cable handle behind you. Keep your elbows tucked in close to your body throughout the movement. Pause for a moment at the top of the movement, feeling the contraction in your triceps.

Slowly return to the starting position, maintaining control and resisting the weight stack's pull. Repeat for the desired number of repetitions.

Muscle activation and benefits of the cable neutral grip kickback include targeting the triceps, specifically the lateral head, while also engaging the shoulders and core. This exercise helps to strengthen and tone the arms, improving overall upper body strength and stability.

Variations and modifications for the cable neutral grip kickback can include using different grip attachments, adjusting the cable height, or performing the exercise one arm at a time. These variations can provide different angles of resistance and target specific muscle groups to add variety to your workout routine.

Common Mistakes to Avoid

When performing the cable neutral grip kickback, be mindful of the following common mistakes to avoid in order to prevent injuries and maximize results:

  1. Using too much weight: It can be tempting to increase the resistance to challenge yourself, but using excessive weight can lead to poor form and strain your muscles. Start with a lighter weight and gradually increase it as your strength improves.
  2. Rounding your back: Maintaining proper form is crucial during the cable neutral grip kickback. Avoid rounding your back or hunching your shoulders forward. Keep your spine neutral and engage your core to stabilize your body throughout the movement.
  3. Swinging the arm: It's important to focus on controlled movements during the exercise. Avoid swinging your arm or using momentum to complete the kickback. Instead, concentrate on isolating the triceps and extending your arm fully while keeping your elbow stationary.

Tips to Increase Intensity and Progression

To further challenge yourself and continue making progress with the cable neutral grip kickback, focus on increasing intensity and progression.

One way to do this is by incorporating a resistance bands modification. By attaching resistance bands to the cable machine and then to your body, you can add extra resistance to the exercise. This will engage your muscles even more and help you build strength and definition in your arms and shoulders.

Another way to increase intensity is by incorporating balance training into your cable neutral grip kickbacks. Instead of performing the exercise with both feet planted firmly on the ground, try standing on one leg or on a balance disc. This will require your muscles to work harder to stabilize your body, resulting in a more challenging workout.

As you progress and become more comfortable with the cable neutral grip kickback, you can also increase the weight or resistance on the cable machine. Gradually increase the weight over time to keep challenging your muscles and promoting growth.

Remember to always listen to your body and work within your limits. It's important to push yourself, but not to the point of pain or injury. By gradually increasing intensity and progression, you'll continue to see improvements in your strength and muscle definition.

Frequently Asked Questions

How Many Sets and Reps Should I Do for Cable Neutral Grip Kickbacks?

To get the most out of cable neutral grip kickbacks, it's important to consider the number of sets and reps. The ideal amount varies depending on your fitness level and goals. Generally, aim for 3-4 sets of 10-15 reps per side.

This will help to build strength and definition in your triceps, while also engaging your core. Don't forget to start with a lighter weight and gradually increase as you become more comfortable with the exercise.

Can I Use a Resistance Band Instead of a Cable Machine for This Exercise?

Yes, you can use a resistance band as an alternative to a cable machine for the neutral grip kickback exercise. However, it's important to note that using a cable machine offers certain benefits.

The cable machine provides a constant tension throughout the movement, which can help in building strength and muscle. Additionally, the cable machine allows for more precise resistance adjustments.

Nevertheless, if you don't have access to a cable machine, a resistance band can still be effective in targeting your triceps.

Is It Necessary to Warm up Before Performing Cable Neutral Grip Kickbacks?

It's important to warm up before weightlifting to reap the benefits and prevent injuries. When performing cable neutral grip kickbacks, warming up is especially crucial.

By increasing blood flow to your muscles and joints, you prepare your body for the intense workout ahead. A dynamic warm-up, such as arm circles and lunges, can help improve your range of motion and flexibility.

Don't skip this step if you want to maximize your performance and stay injury-free.

Should My Elbow Be Fully Extended at the End of the Movement or Slightly Bent?

At the end of the movement, it's best to have your elbow slightly bent rather than fully extended. This allows for better muscle activation and reduces the risk of straining your elbow joint.

As for the proper sets and reps for cable neutral grip kickbacks, it's recommended to start with 2-3 sets of 8-12 reps. Adjust the weight accordingly to challenge your muscles but still maintain proper form.

Always listen to your body and gradually increase the intensity as you progress.

Can I Incorporate Other Exercises With Cable Neutral Grip Kickbacks to Target My Triceps More Effectively?

To target your triceps more effectively, you can definitely incorporate other exercises along with cable neutral grip kickbacks. Proper form for cable neutral grip kickbacks involves keeping your elbow close to your body and fully extending your arm at the end of the movement.

For maximum results, you can try variations like tricep dips, tricep pushdowns, or overhead tricep extensions. These exercises will help you work your triceps from different angles and challenge your muscles for better growth and strength.


To maximize the effectiveness of your cable neutral grip kickbacks, it's crucial to maintain proper form and technique throughout the exercise.

Make sure to adjust the equipment to your desired resistance level and position yourself correctly.

By following the step-by-step execution guide and avoiding common mistakes, you can ensure that you're targeting the right muscles and avoiding injury.

To further challenge yourself, try incorporating tips to increase intensity and progression.

With practice and dedication, you can achieve great results from this exercise.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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