Cable One Arm Bent Over Row

Cable One Arm Bent Over Row

Description

This exercise involves standing with one arm and one knee on a bench, while holding a cable with the other hand and pulling it towards the body in a rowing motion. It primarily targets the back muscles, including the latissimus dorsi and rhomboids.

Muscle Group

Equipment Required

Cable One Arm Bent Over Row Instructions

  1. Stand with your feet shoulder-width apart and hold a cable in one hand with an overhand grip.
  2. Bend forward at the waist, keeping your back straight and your abs engaged.
  3. Extend your arm fully, keeping it close to your body.
  4. Slowly pull the cable towards your body, bending your elbow and squeezing your shoulder blade.
  5. Pause for a moment at the top of the movement, then slowly lower the cable back to the starting position.
  6. Repeat for the desired number of reps, then switch sides and repeat.

Cable One Arm Bent Over Row Form & Visual

Cable One Arm Bent Over Row

Cable One Arm Bent Over Row Benefits

  • Targets the back muscles, specifically the latissimus dorsi, rhomboids, and trapezius
  • Improves posture and spinal alignment
  • Increases upper body strength and muscle definition
  • Can be modified to target different areas of the back by adjusting the angle of the cable and grip position
  • Engages the core muscles for added stability and balance

Cable One Arm Bent Over Row Muscles Worked

  • Latissimus dorsi
  • Trapezius
  • Rhomboids
  • Erector spinae
  • Biceps brachii

Cable One Arm Bent Over Row Variations & Alternatives

  • Cable One Arm Bent over Row with Twist
  • Cable One Arm Bent over Row with Resistance Band
  • Cable One Arm Bent over Row with Dumbbell
  • Cable One Arm Bent over Row with Barbell
  • Cable One Arm Bent over Row with Kettlebell