The seated twisting cable row is an effective compound exercise for the back muscles (Rhomboids, lats, erector spinae, traps). Now, anyone can do this exercise safely because it’s a controlled cable movement which makes it a great option. But using a single grip is great because you can use a slight twist to get an even better contraction than with the standard version.
Using cables also keeps constant tension on the back as you perform the exercise and this is ideal for muscle hypertrophy. So, include the seated twisting cable row in your back routine for even better overall back development.
In This Exercise:
- Target Muscle Group: All back muscles
- Type: Strength
- Mechanics: Compound
- Equipment: Cable machine
- Difficulty: Beginner
Exercise Instructions
- Attach a single grip to a cable row machine.
- Then, sit on the bench and place your feet on the support platform.
- Now, grab the attachment handle with your left hand and scoot back a little so your arm is extended.
- Then, pull the grip toward your left side and twist your torso to the left to get a good lat contraction. Exhale during this portion of the exercise.
- Slowly extend your arm back toward the machine so your arms are almost fully extended. Get a good stretch in your lats by leaning forward during the negative portion of the exercise. Inhale during this portion of the exercise.
- Complete the desired number of reps for your left arm.
- Then, repeat with your right arm.
- Alternate between both arms for sets.
Variations & Tips:
- You can also use a single rope attachment as an alternative to perform the exercise.
- You don’t need to twist your torso too much to get an effective workout. Only twist enough to get a good stretch and contraction.
- Start with lighter weight and get your form down before attempting to train with heavier resistance loads.
- The seated twisting cable row works generally all back muscles (Rhomboids, lats, Erector Spinae, traps).
Watch: How to do the seated twisting cable row
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