The cable standing twist row is a compound exercise that targets the upper back while also engaging the bicep and shoulders. It incorporates a twisting motion, which adds a rotational component to the traditional row, enhancing core engagement and coordination.
Also Works
BicepsShoulders
How to Perform
1
Attach a V bar attachment to a cable machine at chest height.
2
Stand facing the cable machine with your feet shoulder-width apart.
3
Grasp the V bar with an overhand grip, palms facing down.
4
Take a step back to create tension in the cable.
5
Keep your back straight and core engaged throughout the exercise.
6
Pull the V bar towards your torso by retracting your shoulder blades and bending your elbows.
7
As you pull, twist your torso to one side, squeezing your shoulder blades together.
8
Pause for a moment at the top of the movement, feeling the contraction in your upper back.
9
Slowly release the tension and return to the starting position, untwisting your torso.
10
Repeat the movement for the desired number of repetitions, alternating the twisting direction with each rep.
Pro Tips
•Pull the V-bar toward your torso while rotating to one side, squeezing the shoulder blade on the rotating side for a combined row and twist movement.
•Keep your feet firmly planted and generate the rotation from your thoracic spine, not your lumbar spine or hips.
•Alternate the twist direction each rep to work both sides of the upper back and obliques evenly.
Common Mistakes
•Twisting at the lower back instead of the thoracic spine, which can cause lumbar strain and reduces upper back engagement.
•Using too much weight and losing the twist component, turning this into a standard cable row.
•Not alternating sides, which creates an imbalance between your left and right upper back.