Cable Supinating Row
- Beginner
- Cable
The cable supinating row is a horizontal pull where the hands rotate from a neutral or overhand grip into palms-up at the end of the row. That twist deepens the lat contraction and pulls the biceps into the lift, blending a back row and a curl-style finish in one rep.
How to do the Cable Supinating Row
- Attach two single-handle attachments to a low cable pulley and grip them with palms facing each other.
- Step back until the cables have full tension and stand tall with a slight knee bend and braced trunk.
- Pull both handles toward your ribs while rotating your wrists so your palms finish facing up at the top.
- Squeeze your shoulder blades together at the end of the pull, feeling the lats and biceps light up.
- Pause briefly with the elbows behind your torso, then begin reversing under control.
- Rotate the palms back to neutral as your arms straighten, fighting the cable the whole way out.
Muscles worked
- Primary:
- Back
- Secondary:
- Shoulders
Why train it
- Builds the lats and biceps together with a strong end-range squeeze.
- Adds detail and volume to horizontal pulling work in any back program.
- Trains the rotated-grip pattern that mirrors chin-up and curl positions.
Common mistakes
- Skipping the wrist rotation and rowing with a fixed grip, which loses the extra biceps and lat finish.
- Leaning back to use bodyweight instead of pulling cleanly with the back muscles.
- Letting the elbows drift wide so the rear delts take over and the lats stop working.
- Snapping back to the start position and skipping the slow return where most growth tension lives.
Frequently asked questions
What muscles does the Cable Supinating Row work?
The Cable Supinating Row trains the back as the main target. Expect the shoulders to take some of the load as well.
What equipment do I need for the Cable Supinating Row?
Only a cable machine. Nothing beyond that is required to run the movement the way it is described above.
Is the Cable Supinating Row suitable for beginners?
Yes. The Cable Supinating Row is rated beginner, and the machine holds the path for you, so there is little to get wrong once the seat and the pin are set.
Can I do the Cable Supinating Row at home?
Only if your home setup runs to a cable machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.
How many sets and reps of the Cable Supinating Row should I do?
Three to five sets of 6 to 12 reps. Pulling responds well to a full stretch at the top, so pick a load you can control all the way out rather than one you have to heave.
What are good alternatives to the Cable Supinating Row?
Band Assisted Pull-Up, Chest-Supported Dumbbell Row, and Chest-Supported T-Bar Row train the same primary muscles as the Cable Supinating Row. Pick whichever one matches the equipment in front of you.