CABLE PALM ROTATIONAL ROW

Cable Palm Rotational Row

Alternate Name: One-Arm Cable Row
START POSITIONEXECUTION
Grab the handle with one arm (palm facing down) and bend your knees and allow your body to lean in a little bit as the weight naturally tries to pull you forward.

In this initial position your entire body will be tensed and arm straight. You will need to counterbalance the weight by resting your other arm and palm onto your upper thigh. This is your starting position.

Pull the weight towards the side of your body in line with your mid to lower section. Keep your elbow tucked in nice and tight beside your body as you are pulling.

While you are pulling the weight, you will rotate your palm so that it's facing up when you complete the pulling motion. Then, you will slowly lower the weight stack back down to the starting position. After you finish doing one side, do the entire movement with the other side/arm.

Repeat entire movement on both sides for the desired or prescribed number of sets and repetitions.

DODON'T
  • Perform this exercise in a smooth and fluid motion
  • Don't extended your arm completely on the downward portion of the movement
  • Don't hunch your back; keep it straight at all times
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement even more or simply increase the weight.
MUSCLES WORKED
PRIMARYSECONDARY
BackBiceps
CLICK HERE for Muscle Anatomy Chart
MORE BACK EXERCISES
Barbell PulloverClose Grip Bent Over Row
CLICK HERE for COMPLETE LIST of BACK EXERCISES

The key to this exercise is getting your body in the right position and your back and knees aligned properly. You will need to find that perfect sweet spot (when leaning back) where your balance is at an equilibrium - the point where you offset the slight pull forward from the weight stack. Thus, take your time to set up properly.






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