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Home » Exercise Guides » Arms

Master the Cable Rear Drive for Stronger Deltoids & Traps!

How to do the cable rear drive

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:19 AM EDT

Ask Question?

The cable rear drive is an exercise which builds muscle and strength in both the triceps and rear deltoids. Now, this is a very unconventional movement but that doesn’t diminish its effectiveness. It’s kind of like two exercises in one which targets two different muscles. So you can kill two birds with one stone which saves time and makes your workout more efficient.

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This is a great exercise for anyone with any level of training experience it and works well after a workout or on an isolation-only day. So, try it out and see if it meets your needs for a great, time-saving movement.

Cable Rear Drive Details
Basic Information
Body Part
Back
Primary Muscles
Deltoids, Infraspinatus, Latissimus Dorsi, Rhomboids, Supraspinatus, Teres Major, Trapezius
Secondary Muscles
Rotator Cuff Muscles
Equipment
Cable Machine, Cable Attachments, Weight Plates.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Isotonic
Unilateral/Bilateral
Unilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance12-15
Power3-5
Muscular endurance15-20
Stability core8-12
Flexibility mobilityVaries
Similar Exercises
  • Incline Cable Bench Press: Target Your Chest and Arms Effectively
  • Front Lever: Master the Ultimate Core and Back Strength Exercise
  • Master the Decline Dumbbell Fly for Chest Development
  • Master the Cable One-Arm Reverse-Grip Tricep Push-Down!

Exercise Instructions

  • Attach a rope to a shoulder height cable pulley.
  • Then, stand so the left side of your body is facing the cable pulley and grab the rope with your right hand.
  • Now, take one step to the right so there’s tension in the cable.
  • Then, pull your elbow back and away from the pulley so it’s facing in the opposite direction.
  • Now, extend your forearm to the right so your arm is straight while contracting your Tricep. Exhale during this portion of the exercise.
  • Slowly bring your forearm back and allow your arm to return back to the starting position. Inhale during this portion of the exercise.
  • Repeat for the desired number of reps.
  • Now, turn to your right side is facing the machine and do the exercise with your left arm.

Variations & Tips:

  • It’s best to use light to moderate weights for this exercise to minimize joint stress and to maintain good form.
  • Avoid using momentum during the exercise.
  • The cable rear drive works the triceps and rear deltoids all in one movement.

If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Arms Exercise Guides Shoulders
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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