Cable Single Arm Palm Rotational Row
Intermediate
Also known as: Cable Single-Arm Rotating-Grip Row
Expert Advice
Let the rotation come from your forearm, not a wrist curl. Keep your knuckles aligned with your forearm so the handle turns smoothly.
How-to-do Steps
- Attach a single-hand handle to the functional trainer pulley at approximately hip height.
- Face the pulley with feet hip-width apart, knees bent, and torso inclined forward with a straight back.
- Grasp the handle with one hand, extending your arm with your palm facing down.
- Pull the handle toward your waist, rotating your palm upward as your elbow moves backward.
- Extend your arm slowly, turning your palm downward without changing your torso position.
- Complete the prescribed reps on this side, then switch arms.
Common Mistakes
- Torso twists during the pullFix: keep your hips and chest facing the pulley.
- Working shoulder shrugs upwardFix: keep it away from your ear as you row.
Coach Cues
Elbow toward your waistTurn your palm upKeep your torso still
Short reminders to keep in mind during every set.
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Muscles Worked
Cable Single Arm Palm Rotational Row primarily targets the Lats, Traps, Shoulders, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats45%
Traps25%
Shoulders10%
Secondary
Biceps15%
Forearms5%
Equipment
Cable
Exercise Type
Strength
Why Level 3?
Intermediate
Requires coordinating grip rotation while resisting torso twisting in an unsupported forward lean.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Cable Single Arm Palm Rotational Row work?
Cable Single Arm Palm Rotational Row primarily targets the Lats, Traps, Shoulders. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Single Arm Palm Rotational Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Single Arm Palm Rotational Row suitable for beginners?
Cable Single Arm Palm Rotational Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Cable Single Arm Palm Rotational Row?
Torso twists during the pull: keep your hips and chest facing the pulley. Working shoulder shrugs upward: keep it away from your ear as you row.
