10 Best Cable Palm Rotational Row Alternatives for Limited Equipment

Ranked Cable Palm Rotational Row Alternatives

10 substitutes, ranked by how closely each one matches the Cable Palm Rotational Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Dumbbell Palm Rotational Bent Over Row

   84% match

   • Upper Back
   • Dumbbell
   • Intermediate
   • Compound

   A good swap when you have dumbbells to work with, and it still works the upper back.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
   2. Bend forward at the hips, keeping your back straight and your knees slightly bent.
   3. Let your arms hang straight down, palms facing your body.
   4. Engage your core and pull the dumbbells up towards your chest, keeping your elbows close to your body.
   5. As you pull the dumbbells up, rotate your palms so they face away from your body.
   6. Squeeze your shoulder blades together at the top of the movement.
   7. Slowly lower the dumbbells back down to the starting position, rotating your palms back to the starting position.
   8. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: upper back, the same as the Cable Palm Rotational Row
   • Equipment: free weights, not a cable
   • Body position: standing, the same as the Cable Palm Rotational Row
2. 

   2. Pallof Press With Rotation

   77% match

   • Abs
   • Cable
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the abs rather than the upper back.

   How to perform this exercise

   1. Connect a standard handle to a tower, and position the cable to shoulder height.
   2. With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable. Align outstretched arm with cable.
   3. With your feet positioned hip-width apart, pull the cable into your chest and grab the handle with your other hand. Both hands should be on the handle at this time.
   4. Facing forward, press the cable away from your chest. You core should be tight and engaged.
   5. Keeping your hips straight, twist your torso away from the pulley until you get a full quarter rotation.
   6. Maintain your rigid stance and straight arms. Return to the neutral position in a slow and controlled manner. Your arms should be extended in front of you.
   7. With the side tension still engaging your core, bring your hands to your chest and immediately press outward to a fully extended position. This constitutes one rep.
   8. Repeat to failure.
   9. Then, reposition and repeat the same series of movements on the opposite side.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: abs, not upper back
   • Equipment: a cable, the same as the Cable Palm Rotational Row
   • Body position: standing, the same as the Cable Palm Rotational Row
3. 

   3. Landmine 180's

   75% match

   • Abs
   • Barbell
   • Intermediate
   • Compound

   A looser match: it works the abs rather than the upper back.

   How to perform this exercise

   1. Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
   2. Raise the bar from the floor, taking it to shoulder height with both hands with your arms extended in front of you. Adopt a wide stance. This will be your starting position.
   3. Perform the movement by rotating the trunk and hips as you swing the weight all the way down to one side. Keep your arms extended throughout the exercise.
   4. Reverse the motion to swing the weight all the way to the opposite side.
   5. Continue alternating the movement until the set is complete.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: abs, not upper back
   • Equipment: free weights, not a cable
   • Body position: standing, the same as the Cable Palm Rotational Row
4. 

   4. Kettlebell Pass Between The Legs

   74% match

   • Abs
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat.
   2. Pick up a kettlebell and pass it to your other hand between your legs, in the fashion of a "W". Go back and forth for several repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: abs, not upper back
   • Equipment: free weights, not a cable
   • Body position: standing, the same as the Cable Palm Rotational Row
5. Play demonstration

   5. Kettlebell Figure 8

   73% match

   • Abs
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Pass the kettlebell between your legs, switching hands as it reaches the back of your legs.
   4. As the kettlebell comes forward, pass it to the other hand between your legs.
   5. Continue passing the kettlebell between your legs in a figure 8 motion.
   6. Maintain a steady pace and engage your core throughout the exercise.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: abs, not upper back
   • Equipment: free weights, not a cable
   • Body position: standing, the same as the Cable Palm Rotational Row
   • Balance: harder to stay steady on than the Cable Palm Rotational Row
6. Play demonstration

   6. Cable Standing Shoulder External Rotation

   70% match

   • Delts
   • Cable
   • Beginner
   • Isolation

   A looser match: it uses the same equipment, but it works the delts rather than the upper back.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Hold the cable handle with your arm extended in front of you, parallel to the ground.
   3. Keep your elbow slightly bent and your shoulder blades pulled back.
   4. Slowly rotate your arm outward, away from your body, while keeping your elbow in the same position.
   5. Pause for a moment at the end of the movement, then slowly return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: delts, not upper back
   • Equipment: a cable, the same as the Cable Palm Rotational Row
   • Body position: standing, the same as the Cable Palm Rotational Row
   • Balance: easier to stay steady on than the Cable Palm Rotational Row
7. 

   7. Cable Internal Rotation

   69% match

   • Rotator Cuff
   • Cable
   • Beginner
   • Isolation

   A looser match: it uses the same equipment, but it works the rotator cuff rather than the upper back.

   How to perform this exercise

   1. Sit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment with the arm nearest to the cable. Tip: If you can adjust the pulley's height, you can use a flat bench to sit on instead.
   2. Position the elbow against your side with the elbow bent at 90° and the arm pointing towards the pulley. This will be your starting position.
   3. Pull the single hand cable attachment toward your body by internally rotating your shoulder until your forearm is across your abs. You will be creating an imaginary semi-circle. Tip: The forearm should be perpendicular to your torso at all times.
   4. Slowly go back to the initial position.
   5. Repeat for the recommended amount of repetitions and then repeat the movement with the next arm.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: rotator cuff, not upper back
   • Equipment: a cable, the same as the Cable Palm Rotational Row
   • Body position: standing, the same as the Cable Palm Rotational Row
   • Balance: easier to stay steady on than the Cable Palm Rotational Row
8. 

   8. External Rotation With Cable

   69% match

   • Rotator Cuff
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Adjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away.
   2. Grasp the handle with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
   3. With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position.
   4. Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: rotator cuff, not upper back
   • Equipment: a cable, the same as the Cable Palm Rotational Row
   • Body position: standing, the same as the Cable Palm Rotational Row
   • Balance: easier to stay steady on than the Cable Palm Rotational Row
9. Play demonstration

   9. Landmine 180

   68% match

   • Abs
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold the barbell with both hands in front of your chest.
   2. Bend your knees slightly and rotate your torso to the right, swinging the barbell down towards your right hip.
   3. As you reach the bottom of the movement, quickly reverse the motion and rotate your torso to the left, swinging the barbell up and across your body towards your left shoulder.
   4. Continue this twisting motion, alternating sides, for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: abs, not upper back
   • Equipment: free weights, not a cable
   • Body position: standing, the same as the Cable Palm Rotational Row
10. 

    10. Cable Russian Twists

    66% match

    • Abs
    • Cable
    • Intermediate
    • Compound

    How to perform this exercise

    1. Connect a standard handle attachment, and position the cable to a middle pulley position.
    2. Lie on a stability ball perpendicular to the cable and grab the handle with one hand. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable.
    3. Grab the handle with both hands and fully extend your arms above your chest. You hands should be directly in-line with the pulley. If not, adjust the pulley up or down until they are.
    4. Keep your hips elevated and abs engaged. Rotate your torso away from the pulley for a full-quarter rotation. Your body should be flat from head to knees.
    5. Pause for a moment and in a slow and controlled manner reset to the starting position. You should still have side tension on the cable in the resting position.
    6. Repeat the same movement to failure.
    7. Then, reposition and repeat the same series of movements on the opposite side.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches

    • Primary muscle: abs, not upper back
    • Equipment: a cable, the same as the Cable Palm Rotational Row
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Cable Palm Rotational Row