Exercise guide · Intermediate · Compound

Cable Palm Rotational Row: How to Do It & Muscles Worked

The cable palm rotational row is a cable-based exercise targeting the upper back, with secondary emphasis on the biceps and forearms. It involves pulling a cable handle towards the body while rotating the palms, engaging the upper back muscles and improving grip strength.

Primary muscles
Traps
Secondary muscles
Biceps , Forearms
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable palm rotational row
Front view: muscles worked by the cable palm rotational row. Primary: traps. Secondary: biceps and forearms.
Back view: muscles worked by the cable palm rotational row. Primary: traps. Secondary: biceps and forearms.
Primary Secondary

How to do the cable palm rotational row

  1. Step 1: Attach a handle to a cable machine at waist height.
  2. Step 2: Stand facing the machine with your feet shoulder-width apart.
  3. Step 3: Grasp the handle with an overhand grip, palms facing down.
  4. Step 4: Step back to create tension on the cable, keeping your back straight and knees slightly bent.
  5. Step 5: Pull the handle towards your body, rotating your palms to face upwards as you do so.
  6. Step 6: Squeeze your shoulder blades together at the end of the movement.
  7. Step 7: Slowly release the handle back to the starting position.
  8. Step 8: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the cable palm rotational row by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Palm Rotational Row alternatives

More exercises that train the traps as their main target:

More traps exercises

See the best trap exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.