Single Arm Cable Twisting Pull
In SetGrip: Cable Twisting Pull (Single Arm)
Adding torso rotation to a single-arm low-pulley pull sweeps the handle from full reach across to your side, taking the lat through both stretch and contraction while the obliques drive the turn. Keep the weight light enough to control the unwinding back toward the stack - that return is where the movement earns its keep.
How to do the Single Arm Cable Twisting Pull
- Attach a cable handle to a low pulley and stand facing the machine.
- Grasp the handle with your left hand and step away from the machine, extending your arm fully.
- Position your feet shoulder-width apart, with your knees slightly bent.
- Keep your back straight and your core engaged throughout the exercise.
- Pull the handle towards your body, rotating your torso to the right as you do so.
- Squeeze your back muscles at the end of the movement.
- Slowly return to the starting position, keeping tension on the cable.
- Repeat for the desired number of repetitions, then switch sides and perform with your right hand.
Tip: Pause for a full count with the handle at your torso before letting it go back.
Muscles worked
Primary
Lats · Back
The lats pull the upper arm back toward the hip, and they take over more as the elbows stay close to the body and the pull goes toward the waist.
Common mistakes
- Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
- Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
- Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
- Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.
Variations and alternatives
Frequently asked questions
What muscles does the Single Arm Cable Twisting Pull work?
The Single Arm Cable Twisting Pull primarily works the lats. It also involves the delts and biceps, which assist the movement and stabilise the joints.
Is the Single Arm Cable Twisting Pull good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Arm Cable Twisting Pull with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
How many sets and reps should I do?
It depends on your goal. For the Single Arm Cable Twisting Pull, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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