Cable Rear Drive

Muscles worked

Setup

1. Set the cable pulley to chest height and stand sideways to the machine.
2. Grasp the pull-up bar with your non-working hand to stabilize your torso and maintain an upright posture.
3. Hold the cable handle with your working hand using a neutral grip (palm facing in).
4. Step back slightly until there is tension on the cable with your arm fully extended in front of you.

How to do it

1. Exhale as you drive your elbow back and slightly outward, pulling the handle until your hand is in line with your torso.
2. Squeeze your rear deltoid and middle trapezius at the peak of the movement.
3. Inhale as you slowly return the handle to the starting position, resisting the weight's pull.
4. Maintain a controlled 2-1-2-0 tempo (2 seconds back, 1 second squeeze, 2 seconds forward).

Form checklist

• Keep your torso square and avoid rotating your hips or shoulders toward the cable.
• Maintain a slight, fixed bend in the elbow to ensure the rear delt does the work.
• Keep your shoulders depressed; do not let your shoulder shrug toward your ear during the pull.
• Focus on driving the elbow back rather than just pulling the handle with your hand.

Pro tips

• Use the pull-up bar to actively pull your body into a stable position, which allows you to move heavier weight without losing balance.
• Think about 'opening' your chest as you pull to ensure maximum scapular retraction and trapezius engagement.
• To emphasize the triceps, perform a slight elbow extension at the very end of the drive.

Make it harder

• Add a 3-second isometric hold at the point of peak contraction to increase time under tension.
• Slow the eccentric (return) phase to 4 seconds to challenge the muscle's ability to control the load.

Frequently asked

What muscles does the cable rear drive work?

The cable rear drive primarily targets the lats and rhomboids, and also works the biceps, deltoids, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the cable rear drive?

The cable rear drive uses cable.

Is the cable rear drive good for beginners?

The cable rear drive is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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