Cable Anti-Rotation Row

Obliques, Lats, CoreCable Station

This exercise combines a horizontal row with anti-rotation core stability. It strengthens the back while training the obliques and deep core to keep the hips and spine locked in place.

How to do it

1Stand sideways to the cable machine, grab the handle with your far hand, and step out to create tension.

2Brace your core, keeping your hips and shoulders square and facing forward.

3Exhale and pull the handle to the side of your torso, resisting any rotation from the cable.

4Pause at the peak of the movement, maintaining perfect posture and balance.

5Inhale and slowly return to the starting position, keeping the movement fully controlled.

Common mistakes

Letting your torso twist toward the machine, which takes the tension off your obliques.

Jerking your upper body to pull the weight instead of using controlled muscle power.

Arching or rounding your lower spine, which puts unnecessary stress on your lower back.

Breathing

Exhale as you pull the handle toward you. Inhale as you slowly return to the starting position.

Make it harder or easier

To make it easier, lower the weight or step closer to the cable machine.

To make it harder, increase the weight or narrow your stance.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.