Cable Palm Rotational Row
What Cable Palm Rotational Row really gives you is pulling strength and back density, driven by unbroken cable tension.
How to do Cable Palm Rotational Row
- Attach a handle to a cable machine at waist height.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the handle with an overhand grip, palms facing down.
- Step back to create tension on the cable, keeping your back straight and knees slightly bent.
- Pull the handle towards your body, rotating your palms to face upwards as you do so.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly release the handle back to the starting position.
- Repeat for the desired number of repetitions.
Cable Palm Rotational Row Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Move the pin one plate once the last rep feels easy.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Stretch the return phase before adding weight.
Common Cable Palm Rotational Row Mistakes
Letting the stack touch down between reps
Stop just short of the stack so tension never resets.
Using body english to move weight the back cannot
Lock the torso angle and let only the arms travel.
Easier and Harder Than Cable Palm Rotational Row
Swap Cable Palm Rotational Row For
Cable Palm Rotational Row — Frequently Asked Questions
How do you do the Cable Palm Rotational Row?
Attach a handle to a cable machine at waist height. Stand facing the machine with your feet shoulder-width apart. Grasp the handle with an overhand grip, palms facing down. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Palm Rotational Row work?
The Cable Palm Rotational Row primarily targets the upper back. It is classified as a back exercise and is performed with a cable machine.
How many sets and reps of the Cable Palm Rotational Row should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Palm Rotational Row good for beginners?
Not usually. The Cable Palm Rotational Row is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable Palm Rotational Row?
Try the Lever One Arm Bent Over Row, Dumbbell Side Plank With Rear Fly or the Standing Archer. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
