Cable Bent-Over Single-Arm Neutral-Grip Kickback with Rope Attachment

The cable kickback with one hand on a rope held neutral, one knee and hand braced on a bench beside the low pulley.

How to do it

Setup

One knee and hand on a flat bench, facing the low pulley, rope in the working hand, upper arm along the side.

Steps

Extend the elbow until the arm is straight behind the body.
Keep the palm facing in and the upper arm still.
Let the forearm return under the elbow slowly; switch sides after the set.

Common mistakes

Upper arm dropping as the cable pulls: keep it along the body. Twisting the torso toward the stack: stay square to the bench. Letting the rope snap back: control the return.

Breathing

Exhale extending, inhale returning.