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Home » Exercise Guides » Back

Transform Your Back: Standing Twisting Cable High Row Guide

How to do the standing twisting cable high row

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:18 AM EDT

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The standing twisting cable high row is a compound exercise which targets the lats but it also works all of the back muscles. This movement is a great upper posterior chain exercise which also makes a great exercise variation to the lat pulldown and row.

Now, it’s a pretty simple movement and anyone at any level of training experience can use it effectively. But, it’s best to use a light to moderate weight to really feel the muscle working for maximum muscle building benefits. So, substitute some back exercises for the standing twisting cable high row to stimulate your rear muscles with a twist!…

Standing Twisting Cable High Row Details
Basic Information
Body Part
Back
Primary Muscles
Biceps brachii, Deltoids, Latissimus Dorsi, Obliques, Rhomboids, Trapezius
Secondary Muscles
Core Stabilizers, Erector Spinae
Equipment
Cable Machine, Cable Attachments (Handle Or Rope), Resistance Bands.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Concentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance15-20
Power3-5
Muscular endurance12-20
Stability core8-12
Flexibility mobilityVaries
Similar Exercises
  • Overhead Barbell Tricep Extension: Master Your Arm Strength
  • Strengthen Your Core: Master the Copenhagen Plank Today!
  • Sculpt Your Core: Master the Cable Side Bend for Stronger Abs
  • Wide Grip Barbell Curl: Master Your Biceps and Forearms!

Exercise Instructions

  1. Attach a single grip handle to the highest notch on the cable pulley.
  2. Then, grip the handle with your left hand and place your right foot in front while the left is in the back.
  3. Now, pull the handle past your left side and twist to the left while squeezing your lats. Exhale during this portion of the exercise.
  4.  Then, straighten your left arm back to the starting position until it’s fully extended. Inhale during this portion of the exercise.
  5. Complete the ideal number of reps and then repeat the exercise with your right arm. But this time place your left foot in front and right foot behind.

Variations & Tips:

  • You can also perform this exercise seated.
  • Train with light to moderate weights to effectively engage your lats.
  • Twist your body to the left if working your left side and twist to the right if working your right side.
  • The standing twisting cable high row targets the lats but it works all back muscles effectively.

Watch: How to do the standing twisting cable high row

Interested in measuring your progress? Check out our strength standards for Lat Pulldown.


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Back Core Exercise Guides
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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