Description
A strength training exercise that targets the back, shoulders and arms. The exercise is performed by pulling a cable towards your body while rotating your palms.
How to Do Cable Palm Rotational Row
- 1Setup
Set the cable pulley to chest height and attach a D-handle. Stand facing the machine, far enough away to allow full arm extension, with feet shoulder-width apart and knees slightly bent.
- 2Setup
Grasp the D-handle with an overhand grip, extending your arm fully towards the machine, and engage your core to maintain a stable torso.
- 3
Initiate the pull by retracting your scapula, then drive your elbow back, pulling the handle towards your torso.
- 4
As the handle approaches your body, rotate your wrist and forearm so your palm faces inward (supinated grip) at the end of the movement.
- 5
Squeeze your back muscles at the peak contraction, then slowly reverse the motion, extending your arm and rotating your palm back to the overhand starting position.
- 6
Ensure controlled movement throughout the eccentric phase, allowing your shoulder blade to protract fully before starting the next repetition.
Tips
- Focus on initiating the pull with your back muscles (scapular retraction) rather than just yanking with your biceps.
- Maintain a stable core and avoid torso rotation or leaning back excessively to isolate the targeted back muscles effectively.
- Control the eccentric (return) phase of the movement, resisting the cable's pull to maximize muscle engagement and prevent momentum.
- Synchronize the palm rotation with the pull, ensuring the supination occurs as your hand nears your body for optimal muscle activation.
Common Mistakes
- ×Using too much momentum: Avoid swinging your body to pull the weight; instead, reduce the weight and focus on a controlled, deliberate pull with your back muscles.
- ×Not fully rotating the palm: Failing to complete the palm rotation diminishes the intended muscle activation; ensure a full supination as the handle reaches your torso.
- ×Rounding the back: Maintain a neutral spine throughout the exercise; keep your chest up and shoulders back to prevent lower back strain.
Variations
Cable Standing Shoulder External Rotation
Strengthen your rotator cuff with the Cable Standing Shoulder External Rotation. Improve shoulder health, stability, and posture by isolating these
Cable Seated Shoulder Internal Rotation
Strengthen your rotator cuff with cable seated shoulder internal rotation. Improve shoulder stability and health by rotating your arm inward against
Cable Rope Seated Row
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Dumbbell Palm Rotational Bent Over Row
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