Cable Twisting Pull
- Target muscle
- Latissimus Dorsi
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Obliques, Pectoralis Major Sternal Head, Teres Major, Teres Minor
- Equipment
- Cable
- Body part
- Back
- Type
- Strength
The cable twisting pull is a cable back exercise that primarily targets the latissimus dorsi while adding a rotational component that brings the obliques into play. As you pull and twist, the rear deltoids, teres major and minor, infraspinatus, and the arm flexors (brachialis and brachioradialis) assist, making it a useful accessory for building back width with extra core engagement.
How to do the Cable Twisting Pull
- 1Set the cable pulley to roughly shoulder height and attach a single handle. Stand side-on or facing the machine with your feet shoulder-width apart and knees slightly bent.
- 2Grasp the handle with your outside hand, arm extended toward the pulley, and brace your core with a slight forward reach to load the lat.
- 3Pull the handle toward your hip, driving your elbow down and back while leading with your lat rather than your biceps.
- 4As you pull, rotate your torso away from the machine, letting the obliques turn your trunk in sync with the arm.
- 5Finish with your elbow behind your torso, shoulder blade drawn down and the working side fully contracted, keeping your hips stable.
- 6Pause briefly at peak contraction without shrugging or leaning excessively.
- 7Reverse the motion under control, untwisting your torso and letting your arm extend back to the start.
- 8Complete your reps on one side, then switch hands and repeat for the other side.
Form tips
- Initiate each rep by depressing and retracting your shoulder blade so the lat does the work, not the arm.
- Let the rotation come from your trunk, not from swinging your hips or stepping into the pull.
- Keep the cable taut through the full range so the lat and obliques stay under constant tension.
- Match the rep count and tempo on both sides to keep your back and core balanced.
- Choose a weight you can control through the twist; momentum here strains the lower back.
Common mistakes
- Yanking with the arm and bending the elbow early, which turns it into a biceps curl and takes tension off the lat.
- Over-rotating the lumbar spine instead of the mid-back and obliques, which can strain the lower back.
- Shrugging the shoulder up toward the ear at the top, which loads the upper traps and loses the lat contraction.
- Using bodyweight swing or a forward step to move the stack, which removes muscular tension and cheats the rep.
- Letting the weight snap your arm and torso back at the start, collapsing the shoulder instead of controlling the stretch.
Frequently asked questions
What muscles does the cable twisting pull work?
It primarily targets the latissimus dorsi, with the obliques engaged by the twist. The rear deltoids, teres major and minor, infraspinatus, brachialis, brachioradialis, and the sternal head of the pectoralis major assist as synergists.
How is the cable twisting pull different from a standard cable row?
A standard cable row pulls straight back with a square torso. The twisting pull adds a trunk rotation, so the obliques drive the movement alongside the lat, giving you more core involvement and a longer contracting range.
Is the cable twisting pull good for beginners?
Yes. The cable keeps tension constant and lets you start light, but coordinate the pull and twist first with a manageable weight before loading it, since the rotation can tempt you to use momentum.
How many sets and reps should I do?
For back and core development, 3 sets of 10–15 reps per side is a sensible default. Use a weight you can control through the full twist without swinging or jerking.
Where should I feel the cable twisting pull?
You should feel it in the working side of your back, especially the lat below the shoulder blade, with a clear stretch and turn through the obliques on the same side. If you mostly feel your biceps or lower back, lighten the load and lead with the elbow.
