Cable Rotational Row
Strengthen lower back muscles to improve posture and reduce back pain
BackBeginnerStrengthRotation
At a glance
| Muscles worked | Primary: Lower Back. Secondary: Latissimus Dorsi, Biceps |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Rotation |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Setup — Stand facing the cable machine with feet shoulder-width apart and hold the cable handle with both hands
- Step 2: Initiation — Pull the cable towards the chest, keeping elbows close to the body and rotating the torso
- Step 3: Mid-phase — Lower the cable back down to the starting position, keeping core engaged and back straight
- Step 4: End-position — Repeat the movement for the specified number of reps
- Step 5: Return — Repeat the movement on the other side
- Step 6: Breathing and rhythm reminder: Exhale as you pull, inhale as you lower
- Step 7: Safety note: Keep core engaged and back straight throughout the exercise to avoid injury
Equipment
- Cable machine optional
- Cable handle optional
Coaching tips
Benefits
Strengthen lower back muscles to improve posture and reduce back pain
Common mistakes
1-2 most common form errors: twisting the torso, not keeping the core engaged
Make it harder
Increase weight or reps to challenge the lower back muscles further
Make it easier
Use a lighter weight or reduce reps to make it easier for beginners
Breathing
Exhale as you pull the cable, inhale as you return to the starting position
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.