Cable Rear Drive

The Cable Rear Drive is an effective isolation exercise to strengthen and sculpt your triceps brachii.

IntermediateUpper Arms Cable

Movement: Isolation
Force: Push
Per set: 1 min
Rest: 2 min

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Description

A strength training exercise targeting the shoulder muscles, performed with a cable machine.

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How to do Cable Rear Drive

01
Setup
Stand facing away from a cable machine, set the pulley to chest height, and grasp a single D-handle with an overhand grip.
02
Setup
Step forward slightly to create tension on the cable, positioning your upper arm parallel to the floor and your elbow bent at approximately a 90-degree angle.
03
Keeping your upper arm stationary and pinned to your side, extend your elbow fully, pushing the handle straight back and contracting your triceps forcefully.
04
Slowly and with control, allow your elbow to flex, returning the handle to the starting position while resisting the pull of the cable.

Tips

Maintain a stable torso and avoid leaning forward or backward throughout the movement to isolate the triceps effectively.
Initiate the movement by contracting your triceps, imagining you're pushing the handle straight back with the heel of your hand.
Control the return phase, allowing the triceps to stretch fully under tension before initiating the next repetition.

Common mistakes

Swinging the torso to generate momentum rather than using triceps strength; lighten the weight and keep your upper arm completely still, acting as a pivot point.
Not fully extending the elbow at the end of the movement; ensure a complete lockout to achieve peak contraction of the triceps.
Allowing the elbow to drop below the level of the shoulder; keep your upper arm parallel to the floor to maintain constant tension on the triceps.

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Questions

What muscles does Cable Rear Drive work?

Cable Rear Drive primarily targets Triceps Brachii. Secondary muscles include Deltoid Posterior, Teres Major.

Is Cable Rear Drive good for beginners?

Cable Rear Drive is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable Rear Drive?

You need Cable to perform Cable Rear Drive. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable Rear Drive?

Maintain a stable torso and avoid leaning forward or backward throughout the movement to isolate the triceps effectively. Initiate the movement by contracting your triceps, imagining you're pushing the handle straight back with the heel of your hand. Control the return phase, allowing the triceps to stretch fully under tension before initiating the next repetition.

What are common mistakes when doing Cable Rear Drive?

Swinging the torso to generate momentum rather than using triceps strength; lighten the weight and keep your upper arm completely still, acting as a pivot point. Not fully extending the elbow at the end of the movement; ensure a complete lockout to achieve peak contraction of the triceps. Allowing the elbow to drop below the level of the shoulder; keep your upper arm parallel to the floor to maintain constant tension on the triceps.