PlanWorkouts

Exercise 0189 · REF EIsE3u8

Cable One Arm Bent Over Row exercise animation

Cable One Arm Bent Over Row

Category
Back
Equipment
Cable
Target
Upper Back

Rowing one arm at a time while bent over forces the torso to resist rotating toward the working side, adding a core stability demand that a two-arm bent-over row doesn't require. It also lets you compare left and right upper-back strength directly, which is useful for catching imbalances early. Keeping the hips still through the pull, rather than twisting to help the bar up, is what keeps the exercise honest.

How to Do the Cable One Arm Bent Over Row

  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.

Muscles Worked

The Cable One Arm Bent Over Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have cable? These target the same upper back with different equipment.

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Dumbbell Bent Over Row Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Cable One Arm Bent Over Row work?
The Cable One Arm Bent Over Row primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the Cable One Arm Bent Over Row?
The Cable One Arm Bent Over Row is done with a cable.
What's a good alternative to the Cable One Arm Bent Over Row?
If you don't have access to a cable, the Back Lever targets the same upper back using body weight instead.