Cable Rear Delt Drive — how to, muscles worked, alternatives

How to do the Cable Rear Delt Drive

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

Full technique — 8 steps

Set a single handle at about shoulder height on one side of a cable station.
Stand square to the station and grip the handle with the hand farther from the pulley.
Raise the upper arm to shoulder height with the elbow bent and the hand in front of the opposite shoulder.
Tighten your stomach and keep your shoulders level without leaning or twisting.
Drive the elbow out to the side while straightening your arm.
Finish with the arm straight out to the side at shoulder height.
Return along the same path until the hand comes back in front of you.
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

Substitutes by equipment

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

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 Beginner
Easier Cable Bent Arm Rear Delt Flye Beginner
This exercise Cable Rear Delt Drive Intermediate

Too hard for now? Start with the Cable Bent Arm Rear Delt Flye.

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.