Single Arm Cable Rear Drive
Intermediate
Expert Advice
Let your upper arm travel rather than pinning your elbow to your ribs. A pinned elbow turns this movement into a pushdown instead of a rear drive.
How-to-do Steps
- Set the pulley approximately at head height with a single-hand attachment.
- Stand upright, side-on to the cable, with your feet staggered.
- Hold the attachment near your shoulder with your working elbow bent.
- Drive your working arm outward and backward as you straighten your elbow.
- Bend your elbow slowly, returning your hand toward your shoulder.
- Complete the prescribed reps on this side, then switch arms.
Common Mistakes
- Torso twists to move the cableFix: keep your chest facing the same direction throughout.
- Working shoulder shrugs upwardFix: keep space between your shoulder and ear.
Coach Cues
Drive outward and backwardStraighten your elbowKeep your torso still
Short reminders to keep in mind during every set.
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Muscles Worked
Single Arm Cable Rear Drive primarily targets the Triceps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps75%
Secondary
Shoulders25%
Equipment
Cable
Exercise Type
Strength
Why Level 3?
Intermediate
Coordinating shoulder movement and elbow extension requires control against a one-sided cable pull.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Single Arm Cable Rear Drive work?
Single Arm Cable Rear Drive primarily targets the Triceps. Secondary muscles involved include Shoulders. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Single Arm Cable Rear Drive?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Single Arm Cable Rear Drive suitable for beginners?
Single Arm Cable Rear Drive is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Single Arm Cable Rear Drive?
Torso twists to move the cable: keep your chest facing the same direction throughout. Working shoulder shrugs upward: keep space between your shoulder and ear.
