Cable Palm Rotational Row
Expert Advice
Rotate your palms during the movement to engage more of the bicep muscles and ensure a full contraction of the back muscles.
How-to-do Steps
- Stand facing the cable machine with a handle in each hand.
- Begin with your palms facing in towards each other.
- Pull the handles towards your waist, rotating your palms to face up as you row.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly extend your arms and rotate your palms back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Palm Rotational Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders25%
Lats25%
Traps20%
Secondary
Biceps10%
Forearms10%
Chest10%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Palm Rotational Row work?
Cable Palm Rotational Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Palm Rotational Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Palm Rotational Row suitable for beginners?
Cable Palm Rotational Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
