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How to do the Cable Backhand - Learn Proper Cable Backhand Form
- Step 1: Stand with your right side facing a low pulley cable station. With a stirrup handle attached, grab the handle with your right hand and bring handle to your left hip.
- Step 2: Standing with elbow slightly bent and stirrup handle positioned in front of your left hip (as if you were reaching for a sword out of its sheath), begin exercise by pulling cable up and out without changing the bend in your arm until the handle is higher than your head.
- Step 3: Next, slowly lower cable back down to starting position and repeat as necessary.
Cable Backhand Variations and Cable Backhand Alternatives
- Variation 1: Perform facing the weight stack and raise cable straight out in front of body rather than diagonally.
- Variation 2: Use a bar attachment and use both hands to raise the weight while facing the weight stack.
Cable Backhand Tips
- Tip 1: Do not use too much weight as it is very easy to strain your shoulder.
- Tip 2: Focus on keeping the same bend in your arm from starting position until the ending position. Slightly bent but straight.
- Tip 3: Make sure your feet are in a comfortable position to stabilizer your body. Plant your opposite foot (of the arm with the handle) into the ground to help get the weight up.
Cable Backhand Records and Cable Backhand Statistics from Site Users
| STATISTIC DESCRIPTION | MALE | FEMALE |
|---|---|---|
| # of times this exercise has been used: | 13 | 0 |
| Average weight for this exercise: | 47 pounds | -- |
| # of workout plans that include this exercise: | 12 | 12 |
| Popularity Rank (based on number of workouts): | 538 | 538 |
Your Cable Backhand Records and Cable Backhand Statistics
| STATISTIC DESCRIPTION | MY STATS | |
|---|---|---|
| # of times you have used this exercise: | ||
| Average weight you've used for this exercise: | ||
| Your Popularity Rank (based on number of workouts) | ||
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Cable Backhand Chart - Average Cable Backhand Weight Lifted
Cable Backhand - Similar Exercises
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
 |
Alternating Dumbbell Front Raise | Shoulders | Beginner |
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Alternating Kettlebell Hang Clean | Shoulders | Intermediate |
 |
Alternating Lateral Raise with Static Hold | Shoulders | Beginner |
 |
Alternating Ropes Whip | Shoulders | Intermediate |
 |
Arm Circles | Shoulders | Beginner |
Cable Backhand Workout Programs (Workout Plans that use the Cable Backhand)
| Workout Plan | Difficulty | |
|---|---|---|
 |
Muscle Confusion Workout Plan | Intermediate |
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Nelly Workout Plan | Intermediate |
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Jay Cutler Workout Plan | Expert |
Cable Backhand Muscles Worked
Cable Backhand Equipment
| Name |
|---|
| Cable Machine |
Cable Backhand Training Details
The cable backhand is a exercise machine exercise that primarily targets the shoulders and to a lesser degree also targets the traps.
The only cable backhand equipment that you really need is the following: cable machine. There are however many different cable backhand variations that you can try out that may require different types of cable backhand equipment or maye even require no equipment at all.
Learning proper cable backhand form is easy with the step by step cable backhand instructions, cable backhand tips, and the instructional cable backhand technique video on this page. The cable backhand is a pull exercise for those with a intermediate level of physical fitness and exercise experience. Watch the cable backhand video, learn how to do the cable backhand, and then be sure and browse through the cable backhand workouts on our workout plans page!
Cable Backhand Sports
Cable Backhand Force Type: Pull
Cable Backhand Mechanics Type: Isolation
Cable Backhand Other Names: Diagonal Cable Raises, Cable Backhands
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