Cable Row with Supination

You rotate from neutral to supinated as you row, increasing the contraction of the lat and teres.

• Compound
• Cable
• Beginner

How to do it

• Start with your palms neutral in the stretch
• Rotate to supinated as you pull
• Squeeze back and control the return

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Rotating only your wrist without rowing
• Using trunk momentum

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps
• Shoulders

Alternatives

• Seated Cable Row
• Machine Row (chest-supported)