Exercise guide
Cable Palm Rotational Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
This unilateral row variation enhances lat and rear delt engagement while improving shoulder health through controlled forearm rotation. It effectively targets the back muscles while challenging the rotator cuff and core stability through the rotational component.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to mid-chest height and attach a single D-handle.
- Stand facing the machine with feet shoulder-width apart and a slight bend in the knees.
- Grasp the handle with one hand using a pronated (palm down) grip and step back until the weight stack is slightly elevated.
- Extend the working arm fully while keeping the shoulders square and the core braced.
How to do it
- Exhale and pull the handle toward your lower ribs, rotating your wrist from a palm-down to a palm-up (supinated) position as you pull.
- Drive your elbow back and squeeze your shoulder blade toward your spine at the peak of the movement.
- Inhale and slowly reverse the motion, rotating the palm back to the starting position over a 2-3 second tempo.
- Complete the set on one side before switching to the other to maintain unilateral focus.
Form checklist
- Keep the torso stationary; avoid twisting the spine or leaning back to pull the weight.
- Maintain a proud chest and keep the shoulder depressed away from the ear.
- Ensure the rotation of the wrist is fluid and synchronized with the pulling motion.
- Keep the elbow tucked close to the ribcage throughout the entire movement.
Pro tips
- Focus on the 'elbow drive'—imagine pulling with your elbow rather than your hand to maximize lat recruitment and minimize bicep dominance.
- At the peak of the contraction, pause for one second to emphasize the supination and the squeeze in the mid-back.
Make it harder
- Perform the exercise from a staggered stance or a single-leg stance to significantly increase the anti-rotational core demand.
- Incorporate a 4-second eccentric phase to increase time under tension and improve muscle control.
Frequently asked
- What muscles does the cable palm rotational row work?
- The cable palm rotational row primarily targets the lats and trapezius, and also works the abs, forearms, and obliques as secondary muscles.
- What equipment do you need for the cable palm rotational row?
- The cable palm rotational row uses cable.
- Is the cable palm rotational row good for beginners?
- The cable palm rotational row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.