Exercise 1319 · REF OmQ8w0p
Rotating the palms through the pulling motion on this row changes the muscle recruitment partway through the rep, starting more like a hammer grip and finishing closer to a standard row. It's a way to train the upper back through a slightly varied path rather than a fixed straight pull. The rotation should happen naturally as the elbow bends, not as a separate deliberate twist.
How to Do the Cable Palm Rotational Row
- Attach a handle to a cable machine at waist height.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the handle with an overhand grip, palms facing down.
- Step back to create tension on the cable, keeping your back straight and knees slightly bent.
- Pull the handle towards your body, rotating your palms to face upwards as you do so.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly release the handle back to the starting position.
- Repeat for the desired number of repetitions.
Muscles Worked
The Cable Palm Rotational Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Upper Back Exercises
Back Lever
Band One Arm Standing Low Row
Band One Arm Twisting Seated Row
Barbell Bent Over Row
Barbell Incline Row
Barbell One Arm Bent Over Row
Equipment Alternatives
Don't have cable? These target the same upper back with different equipment.
FAQ
- What muscles does the Cable Palm Rotational Row work?
- The Cable Palm Rotational Row primarily targets the upper back, with the biceps and forearms assisting.
- What equipment do I need for the Cable Palm Rotational Row?
- The Cable Palm Rotational Row is done with a cable.
- What's a good alternative to the Cable Palm Rotational Row?
- If you don't have access to a cable, the Back Lever targets the same upper back using body weight instead.