Cable Rear Drive
Overview
How to do it
- 1
Set Up the Cable MachineAttach a single handle to the high pulley of a cable machine.Select a weight that lets you stay in control and keep proper form.
- 2
Position YourselfStand with your side toward the cable machine.Hold the handle with an overhand grip using the hand farthest from the machine.Place your hand near your opposite shoulder with your elbow bent.Set your feet shoulder-width apart and brace your core for stability.
- 3
ExecutionDrive your arm backward in a controlled motion.Keep your elbow still and move only your forearm.Extend fully until your triceps are fully contracted.Hold briefly at the end, then return to the start position.Keep the movement slow and controlled throughout.
- 4
RepeatFinish the target number of repetitions, then switch to the other arm.
Form tips & common mistakes
Lock your elbow in place so the triceps do the work fully.
Stay upright and keep your core engaged to limit extra movement.
Move with control and do not jerk the weight or use momentum.
Reach full extension without locking your elbow to reduce joint stress.
Choose a light to moderate load so you can focus on contraction instead of just moving heavier weight.
Benefits
Targets the Triceps for Better Muscle Growth: This exercise isolates the triceps effectively, helping to build strength and improve definition in the upper arms.
Improves Shoulder and Elbow Stability: By keeping the elbow fixed in place, the movement strengthens the stabilizing muscles around the shoulder and elbow, reducing the risk of injury.
Enhances Functional Strength: The controlled rearward extension mimics real-life pushing movements, improving overall upper-body functionality for daily activities and sports performance.
Allows for a Full Range of Motion: The cable machine provides continuous tension throughout the movement, ensuring better activation of the triceps compared to free weights.
Great for Unilateral Training: Since the exercise is performed one arm at a time, it helps correct muscle imbalances and enhances overall arm symmetry.
Muscles worked
Triceps Brachii
Rectus Abdominis، Deltoids
