Cable Twisting Standing Row
- Target muscle
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Synergist muscles
- Deltoid Posterior, Pectoralis Major Sternal Head, Tensor Fasciae Latae, Triceps Brachii
- Equipment
- Cable
- Body part
- Back
- Type
- Strength
The cable twisting standing row is a standing back exercise that pairs a horizontal cable row with a torso rotation to work the lats, teres major and minor, infraspinatus, and the middle and lower trapezius. The added twist also recruits the rear deltoids, sternal chest, triceps, and hips, making it a useful single-arm move for building back thickness and rotational control.
How to do the Cable Twisting Standing Row
- 1Set a cable pulley to roughly chest height and attach a single-grip handle.
- 2Stand facing the machine in a staggered stance and grip the handle with the hand on the same side as your rear foot, arm extended out in front of you.
- 3Brace your core, keep a slight bend in your knees, and let your torso rotate slightly toward the working arm to take the starting stretch.
- 4Pull the handle back toward your ribs, driving your elbow past your torso while rotating your shoulders and trunk away from the cable.
- 5Squeeze your shoulder blade in at the end of the pull as your chest turns to face away from the machine.
- 6Pause briefly, keeping your shoulder down and your wrist neutral.
- 7Reverse the motion under control, letting the cable rotate your torso back to the start and your arm extend fully.
- 8Complete your reps, then switch sides and repeat with the other arm.
Form tips
- Lead the pull with your elbow and let the rotation come from your trunk, not just your arm, so the lats and traps do the work.
- Keep your shoulder pulled down and back throughout the rep instead of letting it shrug up toward your ear.
- Set a staggered stance and drive through your back foot to stay stable as you twist.
- Control the return slowly and let the weight rotate you back into the stretch rather than snapping the cable back.
Common mistakes
- Yanking the handle with a fast jerk and using momentum, which shifts load off the back muscles and strains the shoulder.
- Twisting only at the arm while the torso stays square, which wastes the rotation and reduces back recruitment.
- Letting the working shoulder shrug or roll forward, which puts the rotator cuff in a weak position.
- Setting the weight too heavy so the lower back over-rotates or the stance breaks down, risking a tweak in the trunk.
Frequently asked questions
What muscles does the cable twisting standing row work?
It targets the latissimus dorsi, teres major and minor, infraspinatus, and the middle and lower trapezius, with the rear deltoids, sternal chest, triceps, and hip muscles assisting through the twist.
How is it different from a regular cable row?
A standard cable row keeps the torso square and pulls straight back. The twisting version adds trunk rotation away from the cable as you pull, which recruits more of the teres, rotator cuff, and rotational core.
Is the cable twisting standing row good for beginners?
Yes, if you start light. The cable keeps tension constant and the standing position is forgiving, but master the rotation with a manageable weight before loading it so your form stays clean.
How many sets and reps should I do?
For back development, 3 to 4 sets of 10 to 15 reps per side works well. Use a weight you can rotate and squeeze under control rather than chasing a heavy load.
