Bodyweight
Back Lever
Upper Back · Back
Intermediate6
Demonstration
IntermediateCompoundCable
Cable Palm Rotational Row
Upper Back · Back
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 1
Attach a handle to a cable machine at waist height.
- 2
Stand facing the machine with your feet shoulder-width apart.
- 3
Grasp the handle with an overhand grip, palms facing down.
- 4
Step back to create tension on the cable, keeping your back straight and knees slightly bent.
- 5
Pull the handle towards your body, rotating your palms to face upwards as you do so.
- 6
Squeeze your shoulder blades together at the end of the movement.
- 7
Slowly release the handle back to the starting position.
- 8
Repeat for the desired number of repetitions.
Muscles worked
Primary
Upper Back
biceps
Secondary
bicepsforearms
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
Bodyweight
Back Lever
Upper Back · Back
Intermediate6
Resistance band
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Upper Back · Back
Beginner9
Resistance band
Band One Arm Twisting Seated Row
Upper Back · Back
Beginner9
Barbell
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Upper Back · Back
Advanced12
Barbell
Barbell Incline Row
Upper Back · Back
Advanced12
Barbell
Barbell One Arm Bent Over Row
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