Cable Standing Backhand

Muscles worked

Setup

1. Set the cable pulley to chest height and attach a single D-handle.
2. Stand perpendicular to the cable machine with your feet shoulder-width apart and a slight bend in your knees.
3. Reach across your body with the hand furthest from the machine to grab the handle using an overhand grip.
4. Step away from the machine until there is tension on the cable, keeping your arm slightly bent but fixed.

How to do it

1. Exhale as you pull the handle across your body in a wide horizontal arc, leading with the back of your hand.
2. Rotate your torso slightly as you pull to engage the obliques, but keep your hips facing forward as much as possible.
3. Inhale as you slowly reverse the motion, resisting the weight as it pulls your arm back across your chest.
4. Maintain a controlled 2-1-2 tempo: 2 seconds to pull, 1 second pause at peak contraction, and 2 seconds to return.

Form checklist

• Keep your elbow locked at a consistent slight bend throughout the entire set.
• Ensure the movement is driven by the shoulder and core, not by flicking the wrist.
• Maintain a tall, neutral spine and avoid leaning away from the machine.
• Keep your feet firmly planted to create a stable base for the rotational force.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are pushing the back of your hand against a wall behind you to maximize rear delt engagement.
• Squeeze your glutes and brace your abs hard to prevent your hips from swinging, which forces the obliques to do the work.

Make it harder

• Perform the movement while standing on one leg (the leg furthest from the machine) to drastically increase the stability demand on the core.
• Add a 3-second isometric hold at the point of maximum contraction to increase time under tension for the deltoids.

Frequently asked

What muscles does the cable standing backhand work?

The cable standing backhand primarily targets the lats, rhomboids, and trapezius, and also works the abs, biceps, forearms, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the cable standing backhand?

The cable standing backhand uses cable.

Is the cable standing backhand good for beginners?

The cable standing backhand is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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