Male model ex_3WE4BX

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Back · Cable

Cable Twisting Pull

beginnerstrength

Cable Twisting Pull is a beginner isolation strength exercise that works the lats (back), with the lower back, shoulders and biceps assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Lats
Body part: Back
Equipment: Cable
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Middle Back · Latissimus Dorsi, Teres Major

Secondary muscles

Lower Back · Erector Spinae
Shoulders · Deltoids
Biceps · Biceps Brachii
Upper Back · Trapezius, Rhomboids

How to do Cable Twisting Pull

Stand facing the cable machine with the left foot forward and the right foot back, knees bent. Attach a handle to the low pulley and grasp it with the right hand, palm facing down. Lean forward so your upper body is almost parallel to the floor.
Extend your arm fully towards the pulley, keeping your back straight and your core engaged.
Pull the handle towards your torso, rotating your wrist as you pull until your palm faces the ceiling.
Slowly extend your arm back to the starting position with control. Repeat for the desired number of repetitions, then switch sides.

Form tips

Exhale as you pull the handle towards your torso and inhale as you extend it back.
Keep your feet firmly planted on the floor for stability.
Keep your core tight throughout the exercise to protect your lower back.

Cable Twisting Pull alternatives

Band Pull Up

Lats · beginner

Push Pull Chair Over Head Pull

Lats · beginner

Kipping Pull Up

Lats · intermediate

Lying Pull Over With Resistance Band Cable

Lats · beginner

More lats exercises

Archer Pull Up

Lats · advanced

Straight Bar Cable Pull Down

Lats · beginner

Bench Pull-Ups

Lats · intermediate

Suspension Trainer With Grips Pull-Up

Lats · intermediate

Commando Pull-Up

Lats · intermediate

Assisted Pull Up

Lats · beginner

Cable Pull in Kneeling

Lats · beginner

Pull Up Normal Grip

Lats · intermediate

Cable Twisting Pull FAQ

What muscles does Cable Twisting Pull work?

Cable Twisting Pull mainly works the lats in the back (Latissimus Dorsi and Teres Major). The lower back, shoulders, biceps and upper back work as secondary muscles.

What equipment do you need for Cable Twisting Pull?

You need a cable.

How many sets and reps of Cable Twisting Pull should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Cable Twisting Pull good for beginners?

Yes. Cable Twisting Pull is rated beginner, so it's a sound choice while you learn to train the lats.

How many calories does Cable Twisting Pull burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Cable Twisting Pull?

Other exercises for the lats include Band Pull Up, Push Pull Chair Over Head Pull, Kipping Pull Up and Lying Pull Over With Resistance Band Cable.

For developers

Use Cable Twisting Pull in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_3WE4BX" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_3WE4BX",
  "name": "Cable Twisting Pull",
  "model": "male",
  "target": "Lats",
  "equipment": "Cable",
  "media": {
    "mp4": "https://…/ex_3WE4BX/mp4-720.mp4?…",
    "poster": "https://…/ex_3WE4BX/poster.jpg?…"
  }
}