Cable One Arm Bent Over Row
Description
The cable one-arm bent over row is a unilateral back exercise where you stand bent over and row a single D-handle from a low cable pulley. The single-arm approach allows full range of motion, exposes left-right imbalances, and the cable provides constant tension throughout. It is one of the best unilateral back builders.
Muscle Group
Equipment Required
Cable One Arm Bent Over Row Instructions
- Set a cable pulley to the lowest position. Attach a D-handle.
- Stand facing the pulley with feet hip-width apart. Grip the handle with your right hand.
- Hinge forward at the hips until your torso is roughly parallel to the floor. Place your left hand on your left thigh for support.
- Allow your right arm to hang straight down with the handle.
- Brace your core. Maintain a flat back.
- Row the handle up toward your hip by driving your right elbow back and along your side.
- Squeeze your right lat at the top of the row.
- Lower under control. Complete reps on one side, then switch.
Cable One Arm Bent Over Row Form & Visual
Cable One Arm Bent Over Row Benefits
- Isolates each lat individually
- Constant cable tension throughout
- Exposes left-right imbalances
- Allows full range of motion
- Builds back thickness
- Easy to load progressively
Cable One Arm Bent Over Row Muscles Worked
- Latissimus dorsi
- Trapezius (middle and lower)
- Rhomboids
- Posterior deltoid
- Biceps brachii
- Forearms
- Erector spinae (postural)
Cable One Arm Bent Over Row Variations & Alternatives
- Dumbbell One-Arm Bent Over Row
- Cable Seated Row
- Cable Bent Over Row
- Single-Arm Cable Standing Row
- Cable Rope Incline Row
