Cable Palm Rotational Row
Cable Palm Rotational Row Exercise Description
The Cable Palm Rotational Row is a standing, single‑handle cable row that combines a horizontal pull with forearm rotation. It targets the latissimus dorsi, middle and lower trapezius, rhomboids, and posterior deltoid, with assistance from the biceps and brachialis; the forearm supinators contribute as the palm turns up. Rotating the forearm during the pull encourages smooth shoulder mechanics while you retract and depress the scapula. Because you’re standing, the trunk and hips work isometrically to maintain a neutral spine and resist rotation. The movement pattern is: set the shoulder blade, drive the elbow back close to the torso, rotate the forearm from palm‑down to palm‑up as the handle approaches the lower ribs, then return under control.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Deltoid - Posterior, Teres Major, Trapezius - Lower Fibers
- Stabilizing Muscles: External Obliques, Internal Obliques, Longissimus, Multifidus, Quadratus Lumborum
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Upper Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Cable
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Mid Traps, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Palm Rotational Row Exercise
‘- Attach a single D‑handle to a cable set near mid‑torso height so the line of pull is roughly horizontal.
– Stand facing the machine, feet hip‑ to shoulder‑width, knees softly bent, ribs stacked over pelvis, spine neutral.
– Grip the handle with the working arm extended in front of you, palm down (pronated), wrist straight; keep the other hand lightly on your torso or the machine for balance.
– Set the shoulder by drawing the scapula slightly down and back (depress and retract) without shrugging.
– Pull the elbow straight back close to your side toward the lower ribs/waist; as you pull, rotate the forearm so the palm turns up (supinated) at the finish.
– Stop when the hand reaches the side of your torso and the shoulder remains packed—avoid twisting through the trunk or flaring the elbow wide.
– Pause briefly with tall posture and level hips; neck long, shoulders away from ears.
– Return slowly: allow the elbow to extend and the forearm to rotate back to palm‑down while maintaining shoulder control; do not let the shoulder tip forward.
– Keep movement smooth; avoid using momentum, leaning back, or bending the wrist.
Cable Palm Rotational Row Tips
‘- Set the cable at roughly mid‑torso height so the line of pull stays horizontal.
– Stand facing the machine with feet hip‑ to shoulder‑width and knees softly bent to support a neutral spine.
– Stack your ribs over your pelvis and keep your spine neutral as you row.
– Start with the working arm extended, palm down, and wrist straight on the handle.
– Lightly place your non‑working hand on your torso or the machine to help with balance.
– Before pulling, draw the shoulder blade slightly down and back without shrugging.
– Pull the elbow straight back close to your side toward your lower ribs or waist.
– Rotate the forearm during the pull so the palm turns up by the time the hand reaches your side.
– Stop the row when your hand reaches your torso, keeping the shoulder “packed” and the elbow from flaring wide.
– Control the return: extend the elbow and rotate back to palm‑down without letting the shoulder tip forward, and avoid using momentum, leaning back, or bending the wrist.
Cable Palm Rotational Row Beginner Introduction
The Cable Palm Rotational Row is a single‑arm cable exercise that blends a straight‑in pulling motion with a turning action of the hand. Performed on a cable machine with one handle, it emphasizes the lats, traps, upper back, and rear shoulders, with extra work for the biceps and forearms as the grip shifts. Because the body is upright rather than supported on a bench, the core and hips stay engaged throughout the movement to hold a steady, untwisted posture.
During each repetition, the arm begins stretched forward and travels back alongside the torso, while the hand gradually moves from a palm‑down position to an underhand position as the handle nears the side of the body. This combination of rowing and forearm rotation encourages a smooth, coordinated shoulder motion as the shoulder blade glides toward the spine and downward. The return phase is slow and deliberate, with the arm straightening again as the hand turns back to palm‑down, highlighting control, body awareness, and stable alignment instead of momentum.