The Cable Supinating Row is a beginner-friendly cable strength exercise that targets the lats and middle back, with the shoulders working alongside. Here's how to do it right — and what to stop doing.
Primary musclesLats, Middle Back
Secondary musclesShoulders
EquipmentCable
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
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.
02 The payoff
Why it earns its spot
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.
03 Don't do this
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.
EGON Put it on record
Track it in EGON.
Log every set of the Cable Supinating Row, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
