Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsCompound
  • Force TypePull
  • Experience LevelIntermediate
  • Secondary Muscles
    Biceps, Lats
Target Muscle Group

Upper Back

Upper Back Muscle Anatomy Diagram

Cable Palm Rotational Row Instructions

  1. Set up for the cable palm rotational row by attaching a single handle to the low pulley cable.
  2. Adjust the stack to the desired weight.
  3. Position yourself around 3 feet from the cable machine and grasp the handle with your right hand.
  4. Take the weight off the stack and bend at the knees slightly.
  5. Put your left hand on your left thigh for stability.
  6. Starting with an overhand position, start pulling your arm towards your side.
  7. As you're pulling the weight, twist at the wrist to form an underhand grip (palms facing up).
  8. Pull your arm in as far as possible and squeeze through the shoulder blade.
  9. Slowly lower the weight back down, twisting at the wrist back to the overhand position.
  10. Repeat for reps and then repeat on the opposite arm.

Cable Palm Rotational Row Tips

  • Make the twist as gradual as possible. Don't do the entire twist at the start or end of the movement.
  • If you need to, use your free hand for stability on the cable machine.
  • Keep your whole body fixed throughout the exercise. Only your arm should be moving.