How to do the Cable One Arm Bent Over Row
Cable One Arm Bent Over Row is an intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Cable One Arm Bent Over Row demonstration · © GymiaFit
Cable One Arm Bent Over Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Forearms
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable One Arm Bent Over Row step by step
- 1Stand facing a cable machine with your feet shoulder-width apart.
- 2Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- 3Grasp the cable handle with one hand, palm facing inward, and extend your arm fully.
- 4Pull the cable handle towards your body, keeping your elbow close to your side, until your hand reaches your lower chest.
- 5Pause for a moment, then slowly extend your arm back to the starting position.
- 6Repeat for the desired number of repetitions, then switch sides.
2 free workouts use it
Cable One Arm Bent Over Row — questions
What muscles does the Cable One Arm Bent Over Row work?
The Cable One Arm Bent Over Row primarily targets the Upper Back. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Cable One Arm Bent Over Row?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable One Arm Bent Over Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable One Arm Bent Over Row?
Cable Decline Seated Wide-grip Row, Cable Floor Seated Wide-grip Row, Cable High Row (kneeling) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable One Arm Bent Over Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.