Cable Rear Drive

tricepsupper armscable

Learn how to do the Cable Rear Drive with proper form and technique. This cable exercise primarily targets your Triceps, with secondary emphasis on Shoulders, Back.

Cable Rear Drive exercise demonstration showing proper form

How to Do the Cable Rear Drive

Follow these steps to perform the Cable Rear Drive with correct form:

  1. 1Attach a handle to a low pulley cable machine and stand facing away from the machine.
  2. 2Grasp the handle with an overhand grip and extend your arms straight out in front of you.
  3. 3Keeping your elbows stationary, pull the handle back towards your body, squeezing your triceps at the end of the movement.
  4. 4Slowly return the handle to the starting position and repeat for the desired number of repetitions.

Cable Rear Drive Muscles Worked

Primary

triceps

Secondary

shouldersback

Exercise Details

Equipment
cable
Body Part
upper arms
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
1–2 days
Weekly Frequency
2–4 sessions per week
Why
Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Cable Rear Drive?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Arms Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Cable Rear Drive work?

The Cable Rear Drive primarily targets your Triceps. Secondary muscles worked include Shoulders, Back. This makes it an effective exercise for developing your upper arms.

What equipment do I need for the Cable Rear Drive?

The Cable Rear Drive requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Cable Rear Drive with proper form?

Start by Attach a handle to a low pulley cable machine and stand facing away from the machine. Grasp the handle with an overhand grip and extend your arms straight out in front of you. Keeping your elbows stationary, pull the handle back towards your body, squeezing your triceps at the end of the movement. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Cable Rear Drive?

For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').

What are the best sets and reps for the Cable Rear Drive?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Cable Rear Drive best for?

The Cable Rear Drive fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.

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