Standing twisting cable row

Exercise overview

Primary muscle group: Back

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 18

Average per rep (lbs)*: 40

Description: Attach a stirrup (handle) to an elbow-high cable pulley. Stand with your right hand grasping the stirrup and step backward until the cable is taut, stretching your arm and shoulder forward. Rotate your waist toward the pulley. Position your right foot in front of your left foot for stability. Keep your right foot flat and left heel raised, with knees slightly bent. Place your free hand on your hip for balance. Exhale as you pull the stirrup to the side of your waist, rotating your body to the same side as your loaded arm. Keep your elbow close to your body. Hold for a count of two, squeezing your back muscles. Inhale as you reverse the movement, stretching your arm and shoulder forward and rotating your waist toward the pulley. Repeat for the prescribed number of repetitions, then switch to your left arm.

Exercise ID: 00378

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain a Tall Posture: Keep your back straight and shoulders pulled back throughout the movement. This helps engage your core and prevents undue stress on your lower back.
Engage Your Core: Focus on tightening your abs to enhance stability and improve the efficiency of the twisting motion. This will also prevent any tendency to lean too far forward or backward.
Control the Movement: Resist the urge to use momentum. Perform both the pulling and twisting phases of the exercise in a controlled manner to engage the muscles fully and to reduce the risk of injury.
Focus on the Twist: Make sure the twist is initiated through your torso, not just your arms. This ensures you're effectively working your oblique muscles along with your back muscles.
Breath Properly: Inhale as you prepare and exhale as you twist and row, ensuring that you’re maintaining good oxygen flow to your muscles.
Adjust Foot Position: Place your feet shoulder-width apart to maintain stability. Adjust your stance for comfort and efficiency, but avoid excessively wide or narrow stances to keep the focus on the intended muscle groups.
Keep Elbows Close: As you pull the cable, keep your elbows close to your body. This maximizes the engagement of your latissimus dorsi and prevents strain on your shoulder joints.
Start with a Lighter Weight: Begin with a lighter weight to master the form before progressing to heavier loads. This will help you avoid improper form and potential injury.
Warm Up Thoroughly: Adequately warm up your muscles with some light cardio and dynamic stretches before starting the exercise to prepare your body for the twisting motion.
Smooth Release: Ensure that the return to the starting position is smooth and controlled. This prevents the cable from snapping back, which can strain your muscles and joints.

Exercise overview

Exercise tips and tricks

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