# Cable Rear Delt Drive

A standing one-arm cable movement pulled across the body from the opposite pulley, driving the elbow out to the side while straightening the arm. Trains the rear delts and triceps together.

- Intermediate · Isolation
- Equipment: Cable machine
- HD video: https://media.seto.fit/exercises/cable-rear-drive/video/male.mp4
- HTML: https://seto.fit/exercises/cable-rear-delt-drive/

## Muscles worked

- Rear delts: 8/10
- Triceps: 7/10
- Infraspinatus: 5/10
- Teres minor: 5/10
- Rhomboids: 4/10
- Traps: 3/10

## How to do the Cable Rear Delt Drive

1. Stand square to the station, pulley at shoulder height on the other side.
2. Hold the handle in front of the opposite shoulder, elbow bent.
3. Drive the elbow out while straightening the arm to your side.
4. Return slowly across your body, then switch arms after all reps.

### Full technique — 8 steps

1. Set a single handle at about shoulder height on one side of a cable station.
2. Stand square to the station and grip the handle with the hand farther from the pulley.
3. Raise the upper arm to shoulder height with the elbow bent and the hand in front of the opposite shoulder.
4. Tighten your stomach and keep your shoulders level without leaning or twisting.
5. Drive the elbow out to the side while straightening your arm.
6. Finish with the arm straight out to the side at shoulder height.
7. Return along the same path until the hand comes back in front of you.
8. Complete all reps on one side, then switch arms.

## Common mistakes

- Letting the elbow drop below the shoulder
- Twisting through the torso
- Shrugging the working shoulder
- Using torso swing for momentum
- Stopping short of full extension

## Form cues

- Keep shoulders level
- Move across the body
- Don't twist open
- Don't shrug up
- Finish with arm straight

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Single Arm Prone Dumbbell Rear Delt Raise](https://seto.fit/exercises/single-arm-prone-dumbbell-rear-delt-raise/), [Side Lying Dumbbell Rear Delt Raise](https://seto.fit/exercises/side-lying-dumbbell-rear-delt-raise/)
- **Kettlebell**: [Single Arm Kettlebell Rear Delt Flye](https://seto.fit/exercises/single-arm-kettlebell-rear-delt-flye/)
- **Resistance bands**: [Bent Over Resistance Band Rear Delt Flye](https://seto.fit/exercises/bent-over-resistance-band-rear-delt-flye/)
- **No equipment**: [Plank Rear Delt Flye](https://seto.fit/exercises/plank-rear-delt-flye/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Bodyweight Rear Delt Flye](https://seto.fit/exercises/bodyweight-rear-delt-flye/) — Beginner
- Easier: [Cable Bent Arm Rear Delt Flye](https://seto.fit/exercises/cable-bent-arm-rear-delt-flye/) — Beginner
- **This exercise: Cable Rear Delt Drive — Intermediate**

## Quick answers

### What muscles does the Cable Rear Delt Drive work?

Primary: Rear delts 8/10, Triceps 7/10. Also works: Infraspinatus 5/10, Teres minor 5/10, Rhomboids 4/10, Traps 3/10.

### When should I do the Cable Rear Delt Drive in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 8 min with rest.

### How many sets and reps of the Cable Rear Delt Drive?

Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Cable Rear Delt Drive?

Dumbbells: Single Arm Prone Dumbbell Rear Delt Raise, Side Lying Dumbbell Rear Delt Raise. Kettlebell: Single Arm Kettlebell Rear Delt Flye. Resistance bands: Bent Over Resistance Band Rear Delt Flye. No equipment: Plank Rear Delt Flye.

### What is an easier version of the Cable Rear Delt Drive?

Cable Bent Arm Rear Delt Flye (Beginner), Bodyweight Rear Delt Flye (Beginner).

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