Standing Palm Switching Row
Strengthen your back! This row variation targets muscles & improves posture. Feel the burn with each palm-switching pull.
The Standing Palm Switching Row is a compound exercise that mainly works the back, with help from the shoulders and traps. You'll need: cable handle attachment or resistance bands or cable machine.
Required Equipment
Standing Palm Switching Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Mid Traps (trapezius, middle fibers)
Standing Palm Switching Row Variations and Alternatives
How to do the Standing Palm Switching Row
Stand upright with your feet shoulder-width apart and hold onto a resistance band with both hands, palms facing down, or use a cable machine with the pulley set to a low position.
Start with your arms extended in front of you at shoulder height, keeping a slight bend in your elbows.
Draw your shoulder blades back and down, and begin to pull the band or cable towards your waist.
As you pull the band or cable, rotate your wrists so that your palms face upwards by the time the band or cable reaches your body.
Squeeze your shoulder blades together at the end of the movement, holding for a second to maximize the contraction in your back muscles.
Slowly extend your arms back to the starting position, rotating your wrists back so your palms face downwards again as you reach full extension.
Repeat the movement for the desired number of reps, maintaining a controlled tempo and focusing on engaging your back muscles throughout the exercise.
Remember to maintain good posture and avoid any excessive swinging or momentum which could reduce the effectiveness of the exercise and increase the risk of injury.
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Standing Palm Switching Row FAQs
What muscles does the Standing Palm Switching Row work?
The Standing Palm Switching Row mainly works the back, with help from the shoulders and traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Standing Palm Switching Row?
Cable handle attachment or resistance bands or cable machine.
Is the Standing Palm Switching 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 Standing Palm Switching Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Standing Palm Switching Row variations and alternatives?
Similar exercises include the Cable Supinating Row, Cable Archer Row, Row & Pulse and Alternating Standing Arm 45-Degree Archer Row.
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