One-Arm Cable Bent-Over Row

VARIATIONS

One-Arm Cable Bent-Over Row

One hand pulls low cable handle toward hip while bent over.

This unilateral exercise isolates the latissimus dorsi while engaging the biceps and traps to build back thickness and correct muscle imbalances.

HOW TO DO IT

Stand facing the cable machine with feet shoulder-width apart.
Hinge at the hips until your torso is nearly parallel to the floor.
Grab the low pulley handle with one hand using a neutral grip.
Pull the handle toward your hip while keeping your elbow tucked.
Squeeze your shoulder blade at the top of the movement.
Lower the weight slowly until your arm is fully extended.

COMMON MISTAKES

Using momentum to swing the weight up.
Allowing the hips to rotate toward the pulling arm.
Shrugging the shoulder instead of retracting the scapula.
Cutting the range of motion short at the bottom.

TIPS

Keep your torso rigid and avoid rotating your shoulders.
Drive the elbow back rather than pulling with the hand.
Maintain a flat back throughout the entire set.

SAFETY

Avoid rounding the lower back under heavy load to prevent spinal strain.

DETAILS

Muscles: LatsBackTrapsRhomboids
Equipment: Cable Machine
Type: Strength Training
Difficulty: Intermediate
Tracked as: Weight & Reps

TECHNIQUE

Base movement: Row
Arms: One
Hand orientation: Neutral (palms facing each other)
Torso lean: Flat, parallel to the floor
Body position: Bent over
Facing: Facing the anchor
Pulley height: Low