Cable Palm Rotational Row
- Target muscle
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipment
- Cable
- Body part
- Back
- Type
- Strength
The cable palm rotational row is a cable back exercise that targets the mid-back and rotator-cuff muscles — the lats, teres major and minor, infraspinatus, and the lower and middle trapezius. As you row, you rotate your palm from facing down to facing up, which adds external rotation and pulls extra work into the rear delts and the brachialis and brachioradialis of the forearm. It is a controlled, unilateral movement that builds back thickness and shoulder stability.
How to do the Cable Palm Rotational Row
- 1Set a cable pulley to roughly waist height and attach a single handle.
- 2Stand or half-kneel facing the stack, grip the handle in one hand with your palm facing down, and step back until the cable is taut and your arm is extended in front of you.
- 3Brace your core, set your shoulder blade down and back, and keep a slight bend in your knees with a tall, neutral spine.
- 4Pull the handle toward your lower ribs, leading with your elbow and driving it back behind your torso.
- 5As you row, rotate your forearm so your palm finishes facing up, squeezing your shoulder blade toward your spine at the end of the pull.
- 6Pause briefly with the handle near your ribs and your back muscles fully contracted.
- 7Reverse the motion under control, rotating your palm back to facing down as you let the arm extend fully.
- 8Complete your reps on one side, then switch hands and repeat.
Form tips
- Initiate each rep by pulling your shoulder blade in first, then your arm, so the back drives the movement rather than the biceps.
- Time the palm rotation with the pull so it finishes exactly as the handle reaches your ribs — this maximizes the external-rotation work for the rotator cuff.
- Keep your torso steady and resist the urge to twist toward the cable; rotation should come from the forearm, not the spine.
- Use a lighter weight than a standard cable row so you can control the rotation and feel the mid-back and rear delts working.
- Keep your wrist neutral and firm throughout so the load stays on your back, not your forearm.
Common mistakes
- Rushing the palm rotation or skipping it entirely, which removes the external-rotation stimulus that makes this variation useful for the rotator cuff.
- Yanking with the arm and bending the elbow before the shoulder blade moves, which shifts tension onto the biceps and away from the lats and traps.
- Twisting the whole torso toward the stack to move more weight, which cheats the rep and strains the lower back.
- Rounding the shoulder forward at the start instead of setting it down and back, which limits the squeeze and stresses the shoulder joint.
- Going too heavy, which forces momentum and prevents the controlled rotation the movement depends on.
Frequently asked questions
What muscles does the cable palm rotational row work?
It targets the lats, teres major and minor, infraspinatus, and the lower and middle trapezius, with the rear deltoid, brachialis, brachioradialis, and lower chest assisting. The palm rotation emphasizes the rotator-cuff and rear-delt involvement.
Why do you rotate your palm during the row?
Rotating from palm-down to palm-up adds external rotation at the shoulder, which recruits the infraspinatus and teres minor and improves shoulder stability — work a standard row doesn't emphasize.
Is the cable palm rotational row good for beginners?
Yes. The cable keeps tension constant and the unilateral setup is easy to control. Start light so you can coordinate the pull with the palm rotation before adding load.
How many sets and reps should I do?
For back development and shoulder health, 3–4 sets of 10–15 reps per arm with a controlled tempo works well. Keep the weight light enough to complete the rotation cleanly on every rep.
What is a good alternative to the cable palm rotational row?
A standard single-arm cable row trains the same back muscles without the rotation, while a face pull also emphasizes the rear delts and external rotators. Use the rotational row when you want both back work and rotator-cuff engagement in one move.
