Description

The cable palm rotational row is a dynamic upper body exercise that targets the lats, shoulders, and biceps. It also engages the core for stability and control.

Starting Position

Stand facing a cable machine with a single-hand grip attachment at about chest height. Hold the handle with an overhand grip, and step back to create tension in the cable.

Technical Execution

Initiate the movement by pulling the handle towards your chest in a rowing motion while rotating your palms outward at the top of the movement. Slowly return to the starting position and repeat.

Range of Motion

Ensure a full range of motion by allowing your arms to fully extend at the bottom and squeezing your shoulder blades together at the top of the row.

Variations

Variations include changing grip positions, trying the exercise seated for stability, or using different attachments for varied muscle engagement.

Common Mistakes

Common mistakes include using too much weight, not maintaining proper form, and not fully engaging the shoulder and back muscles.

Practical Advice

Focus on a controlled motion throughout the exercise, and ensure a full range of motion to effectively target the intended muscles.

Additional Notes

It's important to keep the core engaged and avoid overarching the lower back to prevent strain. Start with a lighter weight to perfect form before increasing resistance.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

Secondary Muscles