Which muscles does the Cable Twisting Standing Row work?

This exercise primarily targets your back muscles, especially the lats, while engaging the obliques for rotational movement. Secondary muscles include the shoulders, biceps, and core muscles, making it a great full upper-body and core strength movement.

What equipment do I need for the Cable Twisting Standing Row?

You’ll need a cable machine with a single handle attachment to perform the Cable Twisting Standing Row. If you don’t have access to a cable machine, a resistance band anchored at chest height can be used as an alternative.

Is the Cable Twisting Standing Row suitable for beginners?

Yes, beginners can perform this exercise with light weight to focus on proper form and controlled movement. Start with slow, deliberate reps to get comfortable with the rotational motion and core engagement.

What are common mistakes to avoid with the Cable Twisting Standing Row?

A common mistake is using too much weight, which can cause poor form and strain the lower back. Avoid jerking the handle, letting your shoulders hunch, or twisting your hips excessively instead, keep your core tight and move in a controlled way.

How many sets and reps should I do for the Cable Twisting Standing Row?

For general strength training, aim for 3–4 sets of 8–12 controlled reps per side. If your goal is muscular endurance, you can perform 2–3 sets of 12–15 reps using lighter weight.

What safety tips should I follow when doing the Cable Twisting Standing Row?

Keep your knees slightly bent and maintain a stable stance to protect your lower back. Engage your core throughout the movement, and avoid over-rotating the spine to reduce the risk of injury.

Are there variations or modifications for the Cable Twisting Standing Row?

You can perform the exercise seated to reduce balance demands or use both hands for a heavier load. Alternatively, try adjusting the cable height or using a resistance band for home workouts to change the angle of resistance.

Cable Twisting Standing Row

Target Muscles

Primary:

Secondary:

Equipment Required

Strength Machine

Exercise Type

Weight & Reps

How To Do

Stand in a staggered stance facing a cable machine, holding the handle with one hand and your torso slightly rotated toward the machine. Pull the handle toward your torso while twisting your upper body away from the machine, keeping your elbow close to your side. Engage your core throughout the movement for stability, then slowly return to the starting position.

Step-by-Step Instructions

Set up a cable machine with a single handle attachment at chest height. Adjust the weight stack to your desired resistance level.
Stand with your feet shoulder-width apart, facing the cable machine. Take a step back with one leg to create a staggered stance for stability.
Grab the handle with one hand, keeping your arm extended and your torso slightly rotated toward the cable machine.
Engage your core and pull the handle toward your torso while simultaneously twisting your upper body away from the machine. Keep your elbow close to your body as you pull.
Squeeze your back muscles at the end of the movement, ensuring a full contraction.
Slowly return to the starting position by extending your arm and rotating your torso back toward the machine.
Repeat for the desired number of repetitions, then switch sides to work the opposite arm and direction.

Explore more back exercises or strength machine exercises in our exercise library.

Alternative Exercises

Cable Twisting Standing High Row

Back

Obliques

Strength Machine

Cable Squat Row (with rope attachment)

Back

Glutes

Strength Machine

Dumbbell Bent-Over Row

Back

Dumbbell

Dumbbell Palm Rotational Bent-Over Row

Back

Biceps

Dumbbell

Frequently Asked Questions

Which muscles does the Cable Twisting Standing Row work?: This exercise primarily targets your back muscles, especially the lats, while engaging the obliques for rotational movement. Secondary muscles include the shoulders, biceps, and core muscles, making it a great full upper-body and core strength movement.
What equipment do I need for the Cable Twisting Standing Row?: You’ll need a cable machine with a single handle attachment to perform the Cable Twisting Standing Row. If you don’t have access to a cable machine, a resistance band anchored at chest height can be used as an alternative.
Is the Cable Twisting Standing Row suitable for beginners?: Yes, beginners can perform this exercise with light weight to focus on proper form and controlled movement. Start with slow, deliberate reps to get comfortable with the rotational motion and core engagement.
What are common mistakes to avoid with the Cable Twisting Standing Row?: A common mistake is using too much weight, which can cause poor form and strain the lower back. Avoid jerking the handle, letting your shoulders hunch, or twisting your hips excessively instead, keep your core tight and move in a controlled way.
How many sets and reps should I do for the Cable Twisting Standing Row?: For general strength training, aim for 3–4 sets of 8–12 controlled reps per side. If your goal is muscular endurance, you can perform 2–3 sets of 12–15 reps using lighter weight.
What safety tips should I follow when doing the Cable Twisting Standing Row?: Keep your knees slightly bent and maintain a stable stance to protect your lower back. Engage your core throughout the movement, and avoid over-rotating the spine to reduce the risk of injury.
Are there variations or modifications for the Cable Twisting Standing Row?: You can perform the exercise seated to reduce balance demands or use both hands for a heavier load. Alternatively, try adjusting the cable height or using a resistance band for home workouts to change the angle of resistance.