Cable Rear Drive Exercise Images
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Cable Rear Drive
Target Muscles
Secondary:
Equipment Required
Exercise Type
Weight & Reps
How To Do
Stand facing away from a cable machine with the handle in one hand, elbow bent at 90 degrees and raised to shoulder height. Keeping your core engaged and posture straight, extend your arm out to the side, driving the handle away from your body, then slowly return to the starting position. Maintain a slight bend in your elbow throughout the movement.
Step-by-Step Instructions
- Begin by setting up a cable machine with a single handle attachment at shoulder height.
- Stand with your feet shoulder-width apart, facing away from the cable machine.
- Grab the handle with one hand, keeping your arm bent at a 90-degree angle and your elbow raised to shoulder height.
- Engage your core and maintain a straight posture throughout the movement.
- Extend your arm straight out to the side, driving the handle away from your body while keeping your elbow slightly bent.
- Slowly return to the starting position, controlling the movement as you bring the handle back.
- Repeat for the desired number of repetitions, then switch to the other arm.
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Frequently Asked Questions
- What muscles does the Cable Rear Drive work?
- The Cable Rear Drive primarily targets your shoulders, especially the rear delts, and also engages your triceps during the extension phase. Secondary muscles such as the upper back help stabilize and control the movement.
- What equipment do I need for the Cable Rear Drive and can I use alternatives?
- This exercise is typically performed using a cable machine with a single-hand attachment. If you don’t have access to a cable setup, resistance bands anchored at shoulder height can be a practical alternative.
- Is the Cable Rear Drive suitable for beginners?
- Yes, it can be suitable for beginners as long as a light weight is used and form is prioritized. Beginners should focus on controlled movements and avoid excessive load to prevent strain on the shoulder joint.
- What are common mistakes to avoid when doing the Cable Rear Drive?
- Common mistakes include locking out the elbow completely, leaning forward or backward during the drive, and using momentum instead of muscle control. Keep a stable posture, maintain a slight bend in the elbow, and control both the push and return phases.
- How many sets and reps should I do for the Cable Rear Drive?
- For general strength and muscle toning, aim for 3 sets of 10–15 controlled reps per arm. Use a weight that allows you to complete the reps with proper form while feeling muscle engagement in your shoulders and triceps.
- Are there any safety tips for performing the Cable Rear Drive?
- Ensure the cable or band is securely anchored before starting and select a manageable weight to avoid shoulder strain. Keep your core engaged, avoid jerky movements, and warm up your upper body to protect joints and tendons.
- What are some variations of the Cable Rear Drive for different fitness levels?
- You can perform the Cable Rear Drive seated to reduce lower body involvement, or use a neutral grip for comfort on the wrist. Advanced lifters may incorporate slow eccentrics or add a slight pause at full extension for increased muscle activation.