Cable Rear Drive

Setup

1. 01Set both pulleys to the low position and attach single handles.
2. 02Stand facing the stack, holding a handle in each hand with a neutral grip.
3. 03Hinge slightly at the hips and soften the knees for balance.
4. 04Start with the arms hanging straight, hands just in front of the thighs.

Execution

1. 01Brace the trunk and lock the elbows in a nearly straight position.
2. 02Drive both handles back past the hips in one smooth arc.
3. 03Squeeze the triceps and rear delts hard at the top of the drive.
4. 04Return the handles under control to the start without letting the stack pull you forward.

Checkpoints

• -Elbows stay extended for the whole rep.
• -Torso angle stays fixed; the arms do the work.
• -Shoulders stay down rather than shrugging toward the ears.
• -Cable tension never fully unloads at the start.

Common mistakes

• -Bending the elbows and turning it into a kickback.
• -Rocking the torso to swing the weight back.
• -Using so much load that range of motion shrinks.
• -Letting the handles snap forward on the return.