Standing twisting cable high row


Exercise details

  • Target muscle: None. The back in general. See synergists
  • Synergists: Latissimus Dorsi, Teres Major, Middle and Lower Trapezius, Rhomboids, Infraspinatus, Teres Minor, Posterior Deltoid, Lower Pectoralis Major, Brachialis, Brachioradialis, Obliques, Quadratus Lumborum, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis, Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, Adductor Brevis, Adductor Longus, Adductor Magnus
  • Dynamic stabilizers: Biceps Brachii, Triceps Brachii (long head only)
  • Mechanics: Compound
  • Force: Pull

Starting position

  1. Grasp the stirrup (handle) of a high cable pulley with your right hand and step backward until the cable is pulled taut.
  2. Stagger your feet so that your right foot is positioned in front of your left foot, with your knees slightly bent, your right foot flat, and your left heel raised off the floor. Your arm should be fully extended, your shoulder should be stretched upward, and your waist should be rotated towards the pulley.
  3. Place your free hand on your hip.

Execution

  1. Keeping your elbow close to your body, exhale as you pull the stirrup to the side of your waist, rotate your body to the side of your loaded arm, and pull your shoulder back.
  2. Hold for a count of two and squeeze your back muscles.
  3. Inhale as you reverse the motion and return the stirrup to the starting position, with your arm fully extended, your shoulder stretched upward, and your waist rotated towards the pulley.
  4. Repeat for the prescribed number of repetitions.
  5. Repeat the exercise with your left arm.

Comments and tips

  • The pulley should be positioned a little over head height.
  • Keep the rotation of your hips to a minimum so that most of the rotation occurs in your waist.
  • Do not rotate your waist beyond feeling a mild stretch in your side.
  • The standing twisting cable high row is a brilliant exercise with which to develop core strength and stability and unilateral upper-body strength.
  • Try the exercise using both the stance described above and the opposite stance to see which one you prefer. The opposite stance will activate slightly different muscles in your hips, gluteals, and thighs.
  • See also the seated twisted cable row.

Standing twisting cable high row video

This is the closest video demonstration I could find to a standing twisting cable high row. Ignore what he’s doing with his free hand. He’s also using the opposite stance to what I described above.

Sources


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