Cable Supinating Row

What you'll gain

• 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.

Step-by-Step Instructions

1. 1

   Attach two single-handle attachments to a low cable pulley and grip them with palms facing each other.

2. 2

   Step back until the cables have full tension and stand tall with a slight knee bend and braced trunk.

3. 3

   Pull both handles toward your ribs while rotating your wrists so your palms finish facing up at the top.

4. 4

   Squeeze your shoulder blades together at the end of the pull, feeling the lats and biceps light up.

5. 5

   Pause briefly with the elbows behind your torso, then begin reversing under control.

6. 6

   Rotate the palms back to neutral as your arms straighten, fighting the cable the whole way out.

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.

About This Exercise

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. It's a useful inclusion for hypertrophy-focused programs and intermediate pull-day tracks where users want more from each set. Coaches and creators can use the clip to teach the supination cue cleanly — the rotation reads better in 3D than it does in a still photo, which makes it a strong asset for back-detail content.

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