It mainly works your triceps (the back of your upper arm) and shoulders.

This exercise helps you build bigger, stronger muscles in your arms.

It also improves your balance and stability.

You'll get stronger for everyday activities, like lifting things.

It's good for people of all fitness levels.

You can make the exercise easier or harder depending on your fitness.

To do this exercise, you'll use a cable machine at the gym.

You'll pull a handle attached to the cable, keeping your arms straight behind you.

Remember to keep your back straight and core tight during the exercise.

Start with lighter weights and gradually increase the weight as you get stronger.

Always listen to your body and stop if you feel pain.

Ask a trainer at your gym to show you the correct way to do this exercise if you're unsure.

Toned Muscles: This exercise helps shape and tone your triceps and shoulders, giving you a more defined look.

Better Shoulder Stability: It improves how well your shoulders work together, helping with other exercises and everyday tasks.

Everyday Strength: The movements in this exercise are similar to things you do in daily life, so it makes you stronger for everyday activities.

Improved Posture: Strengthening the muscles around your shoulders can contribute to better posture.

Variety in Workouts: Cable rear drives are a good addition to your regular arm workouts, keeping things interesting and challenging your muscles in new ways.

Targeted Triceps: This exercise specifically targets the triceps muscles, which are important for pushing movements and overall arm strength.

Grab the handles: Hold the handles with both hands. Your elbows should be slightly bent, not locked.

Get set: Step back until you feel the cable pulling gently. This is your starting position. Keep your back straight.

Pull the cable: Slowly pull the handles straight back, keeping your elbows close to your sides. Imagine you're squeezing your shoulder blades together.

Squeeze at the top: At the end of the movement, pause briefly. Really focus on squeezing your shoulder blades together.

Slowly let go: Gently return to the starting position. Don't just drop the handles; control the movement.

Repeat: Do the exercise as many times as your workout plan says. Remember to keep good form throughout.

Important tip: Keep your stomach muscles tight the whole time. This helps you stay steady and prevents you from using other muscles to compensate.

Cable Incline Triceps Extensions: This exercise focuses on your triceps (the back of your upper arm). Doing it on an incline makes your triceps work harder and helps build more muscle. It also uses your shoulders and core muscles a bit, making it a well-rounded exercise.

Cable Standing One-Arm Triceps Extensions: This lets you work each arm separately. This is helpful if one arm is stronger than the other, helping you balance your strength. The cable keeps your muscles working the whole time you're doing the exercise.

Cable Hammer Curls: This exercise mainly works your biceps (the front of your upper arm), but it also uses your forearms. The way you hold the weight is different than a regular bicep curl, giving your muscles a slightly different workout.

These exercises offer different ways to challenge your upper arm muscles. Try them out to find what you like best and build strong, well-shaped arms!

Cable Rear Delt Row: This exercise works your rear shoulder muscles (rear deltoids) and upper back. It helps improve your posture and shoulder stability. Instead of pulling the cable down like a regular row, you pull it towards your face, hitting the muscles a bit differently.

Cable Pushdowns: A great way to build bigger triceps (the back of your upper arm). You push the cable down, focusing directly on the triceps muscles to build strength and definition.

Cable Reverse Grip Pushdowns: This is like a regular pushdown, but you use an underhand grip. This targets your triceps from a slightly different angle, helping build strength and improving your grip.

These exercises all work your upper arms and shoulders, but in different ways. Experiment to find what works best for you and your fitness goals. Mixing them up keeps your workouts interesting and helps you see better results.

Keep your back straight and your elbows slightly bent: Slouching or locking your elbows puts stress on your back and reduces the effectiveness of the exercise. Maintain a good posture throughout the movement.

Move slowly and steadily: Avoid jerking or rushing the movement. Controlled movements help you feel the muscles working and reduce the risk of injury. Focus on a smooth, even pull and return.

Remember to breathe: Breathing correctly helps you maintain energy and control. Exhale as you pull the cable, and inhale as you return to the starting position. Don't hold your breath.

This exercise focuses on the back of your shoulders (rear deltoids), which helps shape your upper arms and improves overall shoulder health.

To do it correctly, use a cable machine and hold the handles with your arms extended, slightly bent at the elbows.

Pull the handles back, squeezing your shoulder blades together. Imagine you're trying to pinch a pencil between them.

Slowly return to the starting position, controlling the movement. Don't just let the weights drop.

Keep your back straight and avoid arching your lower back. Good posture is important to prevent injury.

Avoid swinging your arms; use controlled movements for best results and to target the right muscles.

Start with lighter weights to learn the proper form. Focus on feeling the muscles work, not just lifting heavy.

Gradually increase the weight as you get stronger. Listen to your body and stop if you feel pain.

Add this exercise to your regular workout routine for a well-rounded upper body workout and see improvement over time.