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Açıklama
Cable Rear Drive is a functional exercise that targets the triceps from a different angle. This movement works all three heads of the triceps in a balanced manner and contributes to developing upper body strength. Because it utilizes a cable system, the muscles remain under constant tension, ensuring maximum muscle stimulation throughout the entire range of motion. It is particularly useful as an alternative to other triceps exercises, adding variety to your training and helping break through plateaus. It is a safe exercise for elbow health as it minimizes joint stress and follows a natural movement path. It can be easily integrated into both strength and hypertrophy training programs.
Adım Adım Talimatlar
- 1
Stand facing away from the cable machine, hold the cables in both hands, and start with your elbows bent at 90 degrees
- 2
Lean your upper body slightly forward and engage your core muscles to ensure core stabilization
- 3
While exhaling, push the cables forward and upward, extending until your elbows are fully straightened
- 4
At the peak of the movement, squeeze the triceps and hold for 1–2 seconds to ensure full contraction
- 5
Return to the starting position in a controlled manner without fully releasing the weight
- 6
Complete the prescribed sets and reps
Önemli Noktalar
- ✓Keep your elbows pinned to your sides; only the forearms should move
- ✓Face away from the cable machine with feet shoulder-width apart
- ✓Keep your back straight throughout the movement; do not round it
- ✓Push until your arms are fully extended so the triceps are fully contracted
- ✓Start with a slight bend in the elbows; do not fully lock them out
Yaygın Hatalar
- ✗Moving the elbows — shifts the work to the back and shoulders instead of the triceps
- ✗Swinging the body back and forth — relies on momentum and reduces effectiveness
- ✗Using too much weight — compromises form and increases injury risk
- ✗Not completing the full range of motion — prevents full muscle development
- ✗Rounding the back — leads to lower back pain
Nefes Kontrolü
Exhale as you push and extend your arms, and inhale as you return to the starting position. Do not hold your breath during the movement.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with rotator cuff injuries should proceed with caution
- Those with limited shoulder mobility should adjust the angle accordingly
- Those with elbow hypermobility should avoid uncontrolled extension
- Those experiencing forearm pain should start with a lighter weight
Güvenlik İpuçları
- Adjust the cable height to the appropriate level
- Keep the elbow stationary and only push with the forearm
- Keep the torso stable without raising the shoulders
- Squeeze the triceps for 1–2 seconds at the end of the movement
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Strengthens the triceps through isolation
- ✓Supports muscle development with constant tension
- ✓Tones the back of the upper arm
- ✓Targets the long head of the triceps