How to do the Cable Palm Rotational Row
Cable Palm Rotational Row is an intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Cable Palm Rotational Row demonstration · © GymiaFit
Cable Palm Rotational Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Forearms
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable Palm Rotational Row step by step
- 1Attach a handle to a cable machine at waist height.
- 2Stand facing the machine with your feet shoulder-width apart.
- 3Grasp the handle with an overhand grip, palms facing down.
- 4Step back to create tension on the cable, keeping your back straight and knees slightly bent.
- 5Pull the handle towards your body, rotating your palms to face upwards as you do so.
- 6Squeeze your shoulder blades together at the end of the movement.
- 7Slowly release the handle back to the starting position.
- 8Repeat for the desired number of repetitions.
Cable Palm Rotational Row — questions
What muscles does the Cable Palm Rotational Row work?
The Cable Palm Rotational Row primarily targets the Upper Back. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Cable Palm Rotational Row?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Palm Rotational Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Palm Rotational Row?
Cable Decline Seated Wide-grip Row, Cable Floor Seated Wide-grip Row, Cable High Row (kneeling) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Palm Rotational Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.