Back · Cable machine

Cable Twisting Pull

The cable twisting pull is a functional exercise that combines a horizontal pulling motion with controlled torso rotation. It targets the latissimus dorsi, rhomboids, and obliques, making it a great addition to the middle of a back or core workout.

Muscles: Back, Abs
Equipment: Cable machine
Type: Strength
Animation: Men

How to do it

Stand facing a cable machine with the handle set at chest height.
Grab the handle with both hands and step back to create tension.
Pull the handle towards your body while rotating your torso away from the machine.
Return to the starting position with control.
Complete all reps on one side before switching.

Common mistakes

Rotating excessively through the hips and knees takes tension off the core and compromises pelvic stability.
Using body momentum to jerk the cable reduces muscular engagement and increases the risk of joint strain.
Shrugging the shoulder toward the ear during the pull places undue stress on the upper traps instead of engaging the lats.

Tips

Keep your knees slightly bent and your hips mostly squared forward, focusing the rotation in your thoracic spine.
Initiate the pull by retracting your shoulder blade before rotating your torso through the movement.
Control the eccentric return phase slowly to maintain continuous tension against the cable stack.

Sets and reps

Perform 3–4 sets of 10–15 controlled reps per side with 60–90 seconds of rest between sets for hypertrophy and rotational endurance.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Is the cable twisting pull safe for people with lower back pain?

If you experience lower back pain, stop the exercise and consult a healthcare professional. Rotating under resistance can exacerbate underlying lumbar spine issues.

Can this exercise be done at home without a cable machine?

Yes, you can replicate the exact pulling and twisting mechanics by anchoring a resistance band to a sturdy anchor point at chest height.

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