Cable Twisting Pull

Target muscle

Lats

Also works

Shoulders, biceps

Equipment

Cable

Body part

Back

How to do the cable twisting pull

1. Attach a cable handle to a low pulley and stand facing the machine.
2. Grasp the handle with your left hand and step away from the machine, extending your arm fully.
3. Position your feet shoulder-width apart, with your knees slightly bent.
4. Keep your back straight and your core engaged throughout the exercise.
5. Pull the handle towards your body, rotating your torso to the right as you do so.
6. Squeeze your back muscles at the end of the movement.
7. Slowly return to the starting position, keeping tension on the cable.
8. Repeat for the desired number of repetitions, then switch sides and perform with your right hand.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the lats. The shoulders and biceps work as secondary muscles. See all lat exercises or every cable exercise.