Cable Twisting Pull

Muscles worked

Setup

1. Set the cable pulley to chest height and attach a single D-handle.
2. Stand sideways to the machine with feet shoulder-width apart, then take a step back to ensure tension on the cable.
3. Reach across your body with the arm furthest from the machine to grasp the handle with a neutral grip.
4. Assume an athletic stance with knees slightly bent and your free hand positioned on your hip or extended for balance.

How to do it

1. Exhale as you pull the handle toward your lower ribs, simultaneously rotating your torso and shoulders away from the machine.
2. Pivot slightly on the ball of your inside foot to allow your hips to follow the rotation of your spine.
3. Squeeze your shoulder blade toward your spine at the end of the range of motion, feeling the contraction in your lats and obliques.
4. Inhale and slowly reverse the rotation, controlling the weight as you return to the starting position with a 2-3 second eccentric tempo.

Form checklist

• Keep your chest tall and avoid rounding your shoulders forward during the pull.
• Ensure the rotation occurs through the thoracic spine and hips, not just the lower back.
• Keep the pulling elbow tucked close to your side rather than flaring it out.
• Maintain a braced core throughout the entire set to protect the spine.
• Avoid using momentum or 'jerking' the weight; maintain a smooth, controlled rhythm.

Pro tips

• Focus on 'leading with the elbow' to ensure the lats and traps are doing the work rather than over-relying on the biceps.
• Think about 'wringing out' your midsection like a towel at the peak of the rotation to maximize oblique recruitment.
• Hold the peak contraction for one second to emphasize the connection between the trapezius and the rotating core.

Make it harder

• Perform the movement from a half-kneeling position to remove leg assistance and significantly increase the stability demand on the core.
• Add a 'shadow' punch with the non-working arm as you pull the cable to increase the complexity and rotational velocity.

Frequently asked

What muscles does the cable twisting pull work?

The cable twisting pull primarily targets the lats and rhomboids, and also works the biceps, deltoids, erector spinae, forearms, and obliques as secondary muscles.

What equipment do you need for the cable twisting pull?

The cable twisting pull uses cable.

Is the cable twisting pull good for beginners?

The cable twisting pull is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius
• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
• Band One Arm Twisting Seated RowIntermediate · lats, rhomboids, and trapezius
• Band Standing Rear Delt RowIntermediate · deltoids, lats, and rhomboids