Exercise guide
Cable Neutral Grip Kickback
- Beginner
- Isolation
- Rep-based
- Back
- Upper arms
This unilateral isolation exercise targets the triceps, specifically the lateral and long heads, while the neutral grip minimizes wrist strain and maximizes peak contraction. It allows for a greater range of motion and more focused muscle engagement by removing the ability to use momentum.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to a low or mid-height position and remove any handle to grip the cable ball directly, or use a D-handle.
- Stand facing the machine, hinge forward at the hips with a flat back, and support your non-working hand on the machine or your thigh for stability.
- Grasp the cable with a neutral grip (palm facing your body) and pull your elbow up so your upper arm is parallel to your torso and tucked against your side.
How to do it
- Exhale as you extend your arm backward by straightening the elbow until the arm is fully locked out behind you.
- Squeeze the triceps hard at the top of the movement for one second to maximize muscle fiber recruitment.
- Inhale as you slowly lower the weight back to the starting position, stopping when your forearm is perpendicular to the floor.
- Maintain a controlled 2-0-1-1 tempo: 2 seconds to return, 1 second to extend, and a 1-second hold at the peak.
Form checklist
- Keep your upper arm pinned to your side; only the forearm should move.
- Maintain a flat, neutral spine and braced core throughout the set.
- Avoid using momentum or swinging your torso to move the weight.
- Ensure full elbow extension to achieve maximum triceps shortening.
Pro tips
- Focus on 'pushing' the cable toward the back wall rather than just lifting it up to better engage the long head.
- Keep your wrist stiff and neutral to ensure the triceps are doing all the work without forearm compensation.
Make it harder
- Add a 3-second isometric hold at the point of full extension on every rep.
- Perform a slow 4-second eccentric (lowering) phase to increase time under tension.
Frequently asked
- What muscles does the cable neutral grip kickback work?
- The cable neutral grip kickback primarily targets the triceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the cable neutral grip kickback?
- The cable neutral grip kickback uses cable.
- Is the cable neutral grip kickback good for beginners?
- Yes. The cable neutral grip kickback is a beginner-friendly movement and a strong foundation to build on.