Male model ex_HC6HKX

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Back · Cable

Cable Rear Drive Bent Arm

beginnerstrength

Cable Rear Drive Bent Arm is a beginner isolation strength exercise that works the upper back (back), with the triceps and shoulders assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Upper Back
Body part: Back
Equipment: Cable
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Upper Back · Rhomboids

Secondary muscles

Triceps · Triceps Brachii
Upper Back · Rhomboids, Trapezius
Shoulders · Deltoids

How to do Cable Rear Drive Bent Arm

Stand straight with your feet shoulder-width apart, facing the cable machine. Set the pulley at shoulder height and grasp the handle of the cable with your right hand, palm facing down. Set your arm parallel to the floor in front of you and bent at 90 degrees.
Drive your elbow sideways, keeping your arm bent at 90 degrees, pulling the cable across your chest.
Slowly bring your arm back to the starting position with control.
Repeat for the desired number of repetitions, then switch to your left hand.

Form tips

Focus on squeezing your upper back muscles at the top of the movement.
Maintain a neutral wrist position to prevent strain.
Stand with a slight bend in your knees for better stability.

Cable Rear Drive Bent Arm alternatives

Barbell Bent Over Reverse Raise (Skier)

Upper Back · intermediate

Dumbbell Rear Full Shrugs

Upper Back · intermediate

Shoulder Circle

Upper Back · intermediate

Dumbbell Chest Supported Lateral Raises

Upper Back · intermediate

More upper back exercises

Back Squeeze

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Dumbbell Chest Supported Y Raise

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Theraband Scapula Retraction

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Kettlebell Shrug

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Barbell Shrugs

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Suspension Trainer With Grips Face Pull

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Supine Push Up

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Cable 30 Degree Shrug

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Cable Rear Drive Bent Arm FAQ

What muscles does Cable Rear Drive Bent Arm work?

Cable Rear Drive Bent Arm mainly works the upper back in the back (Rhomboids). The triceps and shoulders work as secondary muscles.

What equipment do you need for Cable Rear Drive Bent Arm?

You need a cable.

How many sets and reps of Cable Rear Drive Bent Arm should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Cable Rear Drive Bent Arm good for beginners?

Yes. Cable Rear Drive Bent Arm is rated beginner, so it's a sound choice while you learn to train the upper back.

How many calories does Cable Rear Drive Bent Arm burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Cable Rear Drive Bent Arm?

Other exercises for the upper back include Barbell Bent Over Reverse Raise (Skier), Dumbbell Rear Full Shrugs, Shoulder Circle and Dumbbell Chest Supported Lateral Raises.

For developers

Use Cable Rear Drive Bent Arm in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_HC6HKX" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_HC6HKX",
  "name": "Cable Rear Drive Bent Arm",
  "model": "male",
  "target": "Upper Back",
  "equipment": "Cable",
  "media": {
    "mp4": "https://…/ex_HC6HKX/mp4-720.mp4?…",
    "poster": "https://…/ex_HC6HKX/poster.jpg?…"
  }
}