Cable Rear Drive 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Cable Machine
Fitness Level
Advanced
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Rear Drive is a cable machine exercise primarily targeting the triceps, with secondary activation of the glutes, making it a unique hybrid movement that combines upper and lower body engagement. Using a cable machine, the exercise typically involves extending the arm backward against resistance to isolate the triceps, while a coordinated rear leg drive activates the glutes, adding a dynamic lower-body component. This movement challenges both strength and stability, requiring control and proper posture throughout the motion. Ideal for those looking to build upper-arm definition while also engaging the posterior chain, the Cable Rear Drive is a functional and efficient addition to any strength training routine.
How to Perform
Set up your stance and grip.
Position yourself so your back is to the cable machine. Stand with your feet hip-width apart to ensure balance. Reach back and grip the cable handle with one hand—your arm should be straight, and your palm facing downward.
Engage your body.
Tighten your core and maintain a neutral spine. Keep a soft bend in your knees and avoid leaning forward or arching your back. Stabilize your body before beginning the motion.
Start the movement with your arm.
Pull the cable handle backward by bending your elbow, guiding it alongside your body until your hand moves just past your torso. Focus on squeezing your triceps and keeping your upper arm close to your side throughout the motion.
Activate the glutes.
As you pull with your arm, lightly drive your opposite leg backward—this rear-leg push should be controlled and small, just enough to engage your glute on that side without disrupting your balance.
Squeeze and hold.
At the peak of the movement, pause briefly. Focus on contracting both your triceps and glutes. This pause boosts muscle engagement and improves the effectiveness of the exercise.
Return with control.
Slowly straighten your arm to bring the handle back to the start. Do not allow the weight stack to drop—keep tension throughout. Your leg returns to the neutral position at the same time.
Repeat and switch sides.
Perform the desired number of repetitions, maintaining good form and focus. Then switch to the other arm and repeat the same steps on the opposite side.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Set up your grip.
Grab the cable handle with both hands, keeping your arms fully extended in front of you. Your palms should be positioned facing each other. Be mindful not to grip the handle too forcefully, as this can cause unnecessary strain on your wrists.
Activate your core.
While focusing on the movement, remember that your core plays a crucial role in stabilizing your body. Keep your abdominal muscles engaged and tight throughout the exercise. This will not only support proper posture but also protect your lower back from strain.
Perform the movement with control.
Steer clear of using momentum to move the cable. Instead, concentrate on executing each rep with precision and controlled speed. Bring the cable handle toward your body by bending your elbows and driving them backward, all while squeezing your shoulder blades together at the peak of the movement.
How Not to Perform
Don't over-grip the handle.
Avoid gripping the cable handle too tightly, as this can create unnecessary tension in your forearms and wrists. Focus on a firm but relaxed grip to ensure your energy is directed toward the targeted muscles (triceps and glutes), not wasted in your hands.
Don’t sway or arch your back.
Be cautious not to lean back or arch your lower back during the movement. This can strain your spine and take the focus away from the muscles you're trying to engage. Keep your core tight and your posture neutral to maintain stability and avoid putting undue stress on your back.
Don’t use momentum.
Avoid jerking or swinging the cable back using momentum. This reduces the effectiveness of the exercise and could lead to injury. Perform the movement slowly and deliberately, focusing on muscle contraction rather than speed. Control both the pull and return phases to maximize engagement in the triceps and glutes.
Don’t allow the elbows to flare out.
Ensure that your elbows stay close to your torso throughout the motion. Flaring them out can shift the focus away from the triceps and may engage the shoulders improperly. Keep the elbows tucked in as you pull the cable back.
Don’t neglect the glute engagement.
While the triceps are the primary focus, don't forget to engage the glutes during the leg drive. Failing to do so will result in a less effective exercise. Make sure to activate the glute of the leg you're pushing back, but do it in a controlled and balanced way—too much emphasis on the leg can throw off your posture and movement.
Don’t rush the movement.
Perform the exercise with a controlled pace. Rushing can lead to improper form and can take the focus away from the target muscles. It’s important to focus on the muscle contraction, both when pulling the cable and when returning to the starting position.
Don’t let your wrist bend excessively.
Avoid letting your wrist bend or strain during the exercise. Keep it in a neutral position to reduce unnecessary strain. This will help you maintain better control and keep your energy focused on the arms and glutes.
Don’t forget to breathe properly.
Remember to breathe throughout the movement. Holding your breath can increase tension and prevent you from fully engaging your muscles. Exhale as you pull the cable and inhale as you return to the starting position.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
