Single Arm Cable Twisting Pull
Intermediate
Also known as: Standing Single-Arm Low Cable Twisting Row
Expert Advice
The twist should accompany the row, not create momentum. Use a small, comfortable turn through your rib cage rather than cranking your lower back.
How-to-do Steps
- Attach a single-hand handle to the low pulley and select your load.
- Face the pulley in a staggered stance, holding the handle with your palm facing inward.
- Bend your knees and hinge forward, reaching your working arm toward the pulley.
- Pull the handle toward your side while smoothly turning your torso toward the working arm.
- Slowly straighten your arm and rotate back toward the pulley, keeping both feet planted.
- Complete the prescribed reps on one side, then switch arms and reverse your stance.
Common Mistakes
- Shoulder shrugs toward your earFix: keep your neck long as you pull.
- Back rounds during the reachFix: shorten your reach and preserve your spine's natural curves.
Coach Cues
Elbow toward your hipTurn smoothlyKeep your neck long
Short reminders to keep in mind during every set.
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Muscles Worked
Single Arm Cable Twisting Pull primarily targets the Lats, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats45%
Secondary
Biceps20%
Abs15%
Traps10%
Shoulders5%
Forearms5%
Equipment
Cable
Exercise Type
Strength
Why Level 3?
Intermediate
Coordinating a unilateral row with controlled rotation while maintaining a forward hinge requires practice.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Frequently Asked Questions
What muscles does Single Arm Cable Twisting Pull work?
Single Arm Cable Twisting Pull primarily targets the Lats. Secondary muscles involved include Biceps, Abs, Traps, Shoulders, Forearms. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Single Arm Cable Twisting Pull?
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 Single Arm Cable Twisting Pull suitable for beginners?
Single Arm Cable Twisting Pull 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 Single Arm Cable Twisting Pull?
Shoulder shrugs toward your ear: keep your neck long as you pull. Back rounds during the reach: shorten your reach and preserve your spine's natural curves.
