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.

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.

In This Exercise:

  • Target Muscle Groups: Triceps Brachii, Posterior Deltoid
  • Type: Strength
  • Mechanics: Compound
  • Equipment: Cable machine
  • Difficulty: Beginner

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.