Cable Supinating Row
Strengthen your back and biceps with the Cable Supinating Row! Target muscles with a unique grip, building strength and definition.
The Cable Supinating Row is a compound exercise that mainly works the back and biceps, with help from the shoulders. You'll need: single handle attachment or cable machine.
Required Equipment
Cable Supinating Row Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rear Shoulder (Delts) (posterior deltoid)
Cable Supinating Row Variations and Alternatives
How to do the Cable Supinating Row
Adjust the cable machine so that the handle is set to a low position. Select an appropriate weight to provide resistance.
Stand facing the cable machine with your feet shoulder-width apart and grasp the handle with one hand using a neutral grip (palm facing in).
Hinge at your hips, slightly bending your knees, and lean forward with a straight back, keeping your core engaged. Extend the arm holding the cable to allow the weight to pull the shoulder forward slightly.
Pull the cable handle towards your torso while rotating your wrist so the palm faces upward as you complete the rowing motion. Keep your elbow close to your side.
Squeeze your shoulder blades together at the end of the movement, ensuring you are using your back muscles to perform the row.
Slowly extend your arm back to the starting position, rotating your wrist to return to the neutral grip.
Repeat the desired number of repetitions and then perform the exercise with the opposite arm.
Make sure to perform the exercise in a controlled manner, focusing on the muscle contraction and proper form to avoid injury and maximize the benefits of the workout.
---
Cable Supinating Row FAQs
What muscles does the Cable Supinating Row work?
The Cable Supinating Row mainly works the back and biceps, with help from the shoulders. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Cable Supinating Row?
Single handle attachment or cable machine.
Is the Cable Supinating Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Supinating Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Supinating Row variations and alternatives?
Similar exercises include the Cable Forearm Pronation, Cable Rotation Pallof-Press, Cable Kneeling Shoulder Internal Rotation and Cable Seated Single-Arm Twisting Row.
Training calculators
Work out the numbers behind your training before your next session.