The cable palm rotational row is a cable-based exercise targeting the upper back, with secondary emphasis on the bicep and forearms. It involves pulling a cable handle towards the body while rotating the palms, engaging the upper back muscles and improving grip strength.
Also Works
BicepsForearms
How to Perform
1
Attach a handle to a cable machine at waist height.
2
Stand facing the machine with your feet shoulder-width apart.
3
Grasp the handle with an overhand grip, palms facing down.
4
Step back to create tension on the cable, keeping your back straight and knees slightly bent.
5
Pull the handle towards your body, rotating your palms to face upwards as you do so.
6
Squeeze your shoulder blades together at the end of the movement.
7
Slowly release the handle back to the starting position.
8
Repeat for the desired number of repetitions.
Pro Tips
•Start the pull with your palm facing down and rotate to palm-up as the handle reaches your torso for full biceps and lat engagement.
•Initiate the row by retracting your shoulder blade first, then bending the elbow to complete the pull.
•Keep a slight bend in your knees and a strong hip hinge to protect your lower back throughout the set.
Common Mistakes
•Rotating the palm too early in the movement, which turns it into a biceps curl rather than a back exercise.
•Standing too close to the cable stack, which reduces the effective range of motion.
•Rounding the upper back to reach forward at the start position instead of maintaining a proud chest.