Cable Supinating Row
A horizontal cable row that turns the palms up at the finish to load the lats and biceps in a single pull.
How to do it
- Attach two single handles to a low pulley and grab them with your palms facing each other.
- Step back until the cables are fully taut and stand tall with a slight knee bend and a braced core.
- Row both handles toward your ribs, rotating your wrists so your palms finish facing up at the top.
- Squeeze your shoulder blades together at the end of the pull, feeling your lats and biceps light up.
- Pause briefly with your elbows behind your torso, then start the return under control.
- Rotate your palms back to neutral as your arms straighten, resisting the cable all the way.
Key technique cue
Turn the palms up smoothly during the pull, elbows stay in.
Common mistakes
- ✕ Skipping the wrist rotation and pulling with a fixed grip, which loses the extra biceps and lat finish.
- ✕ Leaning back to use body weight instead of rowing cleanly with the back muscles.
- ✕ Letting the elbows flare wide so the rear delts take over and the lats stop working.
- ✕ Snapping back to the start and skipping the slow return, where most of the growth-driving tension lives.
Benefits
- ✓ Builds the lats and biceps together with a strong squeeze at end range.
- ✓ Adds detail and volume to horizontal pulling in any back program.
- ✓ Trains the rotated-grip pattern that mirrors pull-up and curl positions.
Progression: from easier to harder
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Step 1 You are here - Cable Supinating Row
- Machine Seated Cable Row
- Wide-Grip Seated Cable Row
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Step 2
About the exercise
The Cable Supinating Row is a horizontal row where the hands rotate from a neutral or overhand grip into a palms-up position at the end of the pull. That rotation deepens the lat contraction and brings the biceps into the movement, combining a back row with a curl-style finish in one rep. It is a useful inclusion for hypertrophy-focused programs and intermediate pull days when you want more out of every set.
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