Target Muscle

    Upper Back

    Equipment

    Cable

    Difficulty

    Intermediate

    Category

    Strength

    BackCable

    Cable Single Arm Bent Over Row

    The cable one arm bent over row is a unilateral pulling exercise that targets the upper back, requiring core stability and coordination. It is performed using a cable machine and emphasizes controlled movement and proper form.

    Also Works

    BicepsForearms

    How to Perform

    1. 1

      Stand facing a cable machine with your feet shoulder-width apart.

    2. 2

      Bend your knees slightly and hinge forward at the hips, keeping your back straight.

    3. 3

      Grasp the cable handle with one hand, palm facing inward, and extend your arm fully.

    4. 4

      Pull the cable handle towards your body, keeping your elbow close to your side, until your hand reaches your lower chest.

    5. 5

      Pause for a moment, then slowly extend your arm back to the starting position.

    6. 6

      Repeat for the desired number of repetitions, then switch sides.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Upper Back Exercises

    Master The Cable Single Arm Bent Over Row with Forge

    Get personalized coaching, form feedback, and workout plans featuring Cable Single Arm Bent Over Row and other exercises tailored to your goals.

    Join the Waitlist