This exercise involves using a cable machine to perform a rear drive movement, which targets the muscles in the back of the body, including the glutes, hamstrings, and lower back. The movement involves pulling the cable towards the body while maintaining a stable core and keeping the back straight.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets the rear deltoids, upper back, and trapezius muscles
- Improves posture and shoulder stability
- Can be performed with various attachments and grip positions for variation
- Allows for a full range of motion and isolation of the targeted muscles
- Can be easily adjusted for different fitness levels and goals
How to perform
- Start by lying on your stomach on an exercise mat or the floor.
- Extend your arms straight out in front of you and lift your legs off the ground, keeping them straight.
- Next, bend your knees and bring your heels towards your buttocks.
- Grab the cable handle with both hands and attach it to your ankles.
- Slowly lift your legs towards the ceiling, keeping them straight and squeezing your glutes at the top of the movement.
- Lower your legs back down to the starting position and repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Traps
Primary
Posterior Deltoid
Primary
Back
Primary
Lower Back
Primary