Cable Rear Drive

Description

How to Do Cable Rear Drive

1. 1
   Setup

   Stand facing away from a cable machine, set the pulley to chest height, and grasp a single D-handle with an overhand grip.

2. 2
   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.

3. 3

   Keeping your upper arm stationary and pinned to your side, extend your elbow fully, pushing the handle straight back and contracting your triceps forcefully.

4. 4

   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.