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
Stand facing a cable machine with your feet shoulder-width apart.
2
Bend your knees slightly and hinge forward at the hips, keeping your back straight.
3
Grasp the cable handle with one hand, palm facing inward, and extend your arm fully.
4
Pull the cable handle towards your body, keeping your elbow close to your side, until your hand reaches your lower chest.
5
Pause for a moment, then slowly extend your arm back to the starting position.
6
Repeat for the desired number of repetitions, then switch sides.
Pro Tips
•Place your non-working hand on your knee or a bench for support and keep your torso parallel to the ground throughout.
•Pull the handle toward your lower chest, keeping your elbow tight to your ribs, and rotate your torso slightly at the top for extra range of motion.
•Let your shoulder blade protract fully at the bottom of each rep to get a complete lat stretch before retracting on the pull.
Common Mistakes
•Rotating the torso excessively to heave the weight up rather than using a controlled pull from the back muscles.
•Standing too upright, which turns this into a cable row rather than a Bent Over Row and reduces lat engagement.
•Pulling to the hip instead of the lower chest, which limits upper back and rhomboid involvement.