Cable Twisting Standing high Row exercise animation (Männlich)

Cable Twisting Standing high Row

Zielmuskel
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Synergistenmuskeln
Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Obliques, Pectoralis Major Sternal Head
Equipment
Cable
Körperregion
Back
Typ
Strength

The cable twisting standing high row is a back-building exercise that targets the lats, teres major and minor, infraspinatus, and the middle and lower trapezius, while the rear delts, biceps, brachialis, brachioradialis, and obliques assist. Pulling from a high anchor with a twist of the torso, it trains the upper back through a full arc and adds a rotational element that recruits the core.

Cable Twisting Standing high Row: So führst du sie aus

  1. 1Set a single-handle attachment on a cable pulley positioned at or above head height.
  2. 2Grip the handle and step back to create tension, standing with your feet shoulder-width apart and a slight bend in your knees.
  3. 3Start with your working arm extended up and across toward the pulley, with your torso rotated slightly toward that side.
  4. 4Brace your core and pull the handle down and back toward your hip, driving your elbow behind you.
  5. 5Rotate your torso away from the pulley as you pull, twisting through your obliques to finish with your chest facing forward.
  6. 6Squeeze your shoulder blade down and back at the end of the pull, keeping your wrist neutral.
  7. 7Reverse the motion under control, letting your arm extend and your torso rotate back toward the pulley.
  8. 8Complete your reps on one side, then switch arms and repeat.

Technik-Tipps

  • Lead the pull with your elbow rather than your hand so the lats and mid-back do the work instead of the biceps.
  • Let the rotation come from your trunk and hips, not just your arm, to involve the obliques and create a longer pulling arc.
  • Keep a tall chest and avoid rounding your lower back as you twist, bracing your core throughout the set.
  • Use a controlled tempo on the return to keep tension on the upper back rather than letting the weight snap your arm back.

Häufige Fehler

  • Yanking the handle with the arm only, which shifts the load to the biceps and wastes the back and rotational stimulus.
  • Twisting from the lower back instead of the hips and obliques, which strains the spine under load.
  • Using too much weight and leaning back to heave the handle, which breaks form and removes tension from the target muscles.
  • Letting the shoulder shrug up toward the ear instead of pulling it down and back, which cuts the lower-trap engagement.

Häufig gestellte Fragen

What muscles does the cable twisting standing high row work?

It primarily targets the lats, teres major and minor, infraspinatus, and the middle and lower trapezius. The rear delts, biceps, brachialis, brachioradialis, and obliques assist, with the obliques engaged by the twisting motion.

Where should I set the cable pulley?

Set the pulley at or slightly above head height so you pull down and back along a diagonal. This high anchor lets you target the upper back while the torso twist adds the rotational element.

Is the cable twisting standing high row good for beginners?

Yes. The cable keeps tension constant and lets you start light, so beginners can learn the pull-and-rotate pattern. Focus on leading with the elbow and controlling the twist before adding weight.

How many sets and reps should I do?

For back development and core control, 3 to 4 sets of 10 to 15 reps per side works well. Choose a weight you can control through the full twist without leaning or jerking.

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