Cable Twisting Standing Row
Perform the Cable Twisting Standing Row to strengthen your entire back, shoulders, and core.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Twisting Standing Row
Cable Standing Row
Back · Infraspinatus · Cable
Cable Standing Close Grip Row
Back · Infraspinatus · Cable
Cable one arm twisting seated row
Back · Infraspinatus · Cable
Cable Twisting Standing High Row
Back · Infraspinatus · Cable
Description
A compound exercise that targets the back, shoulders, and arms. The twisting motion helps to engage the core muscles.
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How to do Cable Twisting Standing Row
- 01Setup
Set up a cable machine with a D-handle attachment at chest height. Stand facing the machine, a few feet away, with your feet shoulder-width apart and knees slightly bent.
- 02Setup
Grasp the handle with one hand, extending your arm towards the machine, and brace your core by drawing your navel towards your spine.
- 03
Initiate the movement by rotating your torso away from the machine, pulling the handle towards your hip on the opposite side of your body.
- 04
Squeeze your shoulder blade and engage your latissimus dorsi as you complete the twist, ensuring your elbow stays close to your body and travels behind your torso.
- 05
Slowly control the return movement, allowing your torso to rotate back to the starting position with your arm extended, resisting the cable's pull.
- 06
Complete all desired repetitions on one side before switching arms and performing the same number of repetitions on the other side.
Tips
- Focus on initiating the pull with your back muscles and core rotation, rather than just yanking with your arm, to maximize muscle engagement.
- Maintain a slight bend in your knees and keep your core actively engaged throughout the entire movement to protect your lower back and enhance stability.
- Control the eccentric (return) phase by slowly resisting the cable, which maximizes muscle engagement and promotes better control and strength.
- Keep your head and neck neutral, looking straight ahead or slightly towards the direction of the pull, to maintain proper spinal alignment.
Common mistakes
- Rounding the back during the pull can strain the spine; keep your chest up and maintain a neutral spine throughout the exercise.
- Using too much momentum and not controlling the movement reduces muscle activation; lighten the weight and focus on a slow, deliberate twist and pull.
- Letting the shoulder shrug up towards the ear disengages the lats; actively depress and retract your shoulder blade as you pull the handle.
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What muscles does Cable Twisting Standing Row work?
Cable Twisting Standing Row primarily targets Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers. Secondary muscles include Deltoid Posterior, Pectoralis Major Sternal Head, Tensor Fasciae Latae, Triceps Brachii.
Is Cable Twisting Standing Row good for beginners?
Cable Twisting Standing Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Twisting Standing Row?
You need Cable to perform Cable Twisting Standing Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Twisting Standing Row?
Focus on initiating the pull with your back muscles and core rotation, rather than just yanking with your arm, to maximize muscle engagement. Maintain a slight bend in your knees and keep your core actively engaged throughout the entire movement to protect your lower back and enhance stability. Control the eccentric (return) phase by slowly resisting the cable, which maximizes muscle engagement and promotes better control and strength. Keep your head and neck neutral, looking straight ahead or slightly towards the direction of the pull, to maintain proper spinal alignment.
What are common mistakes when doing Cable Twisting Standing Row?
Rounding the back during the pull can strain the spine; keep your chest up and maintain a neutral spine throughout the exercise. Using too much momentum and not controlling the movement reduces muscle activation; lighten the weight and focus on a slow, deliberate twist and pull. Letting the shoulder shrug up towards the ear disengages the lats; actively depress and retract your shoulder blade as you pull the handle.
Related exercises
Cable Straight Back Seated Row
Back · Infraspinatus · Cable
Cable seated row
Back · Infraspinatus · Cable
Cable Low Seated Row
Back · Infraspinatus · Cable
Cable Upper Row
Back · Infraspinatus · Cable
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store