Exercise guide · Intermediate · Compound

Cable Twisting Pull: How to Do It & Muscles Worked

The cable twisting pull is an exercise that targets the latissimus dorsi (lats) and incorporates rotational movement, engaging the shoulders and biceps as secondary muscles. It requires a cable machine and involves pulling a handle while rotating the torso, emphasizing both strength and coordination.

Primary muscles
Lats
Secondary muscles
Biceps , Shoulders
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable twisting pull
Front view: muscles worked by the cable twisting pull. Primary: lats. Secondary: biceps and shoulders.
Back view: muscles worked by the cable twisting pull. Primary: lats. Secondary: biceps and shoulders.
Primary Secondary

How to do the cable twisting pull

  1. Step 1: Attach a cable handle to a low pulley and stand facing the machine.
  2. Step 2: Grasp the handle with your left hand and step away from the machine, extending your arm fully.
  3. Step 3: Position your feet shoulder-width apart, with your knees slightly bent.
  4. Step 4: Keep your back straight and your core engaged throughout the exercise.
  5. Step 5: Pull the handle towards your body, rotating your torso to the right as you do so.
  6. Step 6: Squeeze your back muscles at the end of the movement.
  7. Step 7: Slowly return to the starting position, keeping tension on the cable.
  8. Step 8: Repeat for the desired number of repetitions, then switch sides and perform with your right hand.

Sets, reps and programming

Suggested sets, reps and rest for the cable twisting pull 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 Twisting Pull alternatives

More exercises that train the lats as their main target:

More lats exercises

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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.