Male model ex_D5EKZB

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Shoulders · Cable

Cable Rear Drive

beginnerstrength

Cable Rear Drive is a beginner compound strength exercise that works the delts (shoulders), with the triceps assisting. It needs a cable. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Cable
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3 × 8-12
Calories / min: ≈ 6.1 kcal

Primary muscles

Shoulders · Posterior Deltoids
Upper Back · Rhomboids

Secondary muscles

Triceps · Triceps Brachii

How to do Cable Rear Drive

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 while slowly straightening your arm, 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 alternatives

Kettlebell Rear Delt Row

Delts · intermediate

Dumbbell Rear Delt Row

Delts · intermediate

Dumbbell Rear Lateral Raise

Delts · intermediate

Dumbbell Lying Rear Lateral Raise

Delts · beginner

More delts exercises

Band Standing Rear Delt Row

Delts · beginner

Suspension Trainer With Grips Rear Delt Row

Delts · intermediate

Cable Seated Rear Lateral Raise

Delts · beginner

Dumbbell Incline Rear Lateral Raise

Delts · intermediate

Standing Swimmer

Delts · intermediate

Arnold Press Cable Resistance Band Standing

Delts · beginner

Kettlebell Thruster

Delts · intermediate

Dumbbell Seated Shoulder Press Parallel Grip

Delts · beginner

Cable Rear Drive FAQ

What muscles does Cable Rear Drive work?

Cable Rear Drive mainly works the delts in the shoulders (Posterior Deltoids and Rhomboids). The triceps work as secondary muscles.

What equipment do you need for Cable Rear Drive?

You need a cable.

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

Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Cable Rear Drive good for beginners?

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

How many calories does Cable Rear Drive burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Cable Rear Drive?

Other exercises for the delts include Kettlebell Rear Delt Row, Dumbbell Rear Delt Row, Dumbbell Rear Lateral Raise and Dumbbell Lying Rear Lateral Raise.

For developers

Use Cable Rear Drive 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_D5EKZB" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_D5EKZB",
  "name": "Cable Rear Drive",
  "model": "male",
  "target": "Delts",
  "equipment": "Cable",
  "media": {
    "mp4": "https://…/ex_D5EKZB/mp4-720.mp4?…",
    "poster": "https://…/ex_D5EKZB/poster.jpg?…"
  }
}