Cable Bent Over Single Arm Horizontal Row
Cable Bent Over Single Arm Horizontal Row Exercise Description
The cable bent over single arm horizontal row is a unilateral horizontal pulling exercise that targets the latissimus dorsi, middle trapezius, rhomboids, and posterior deltoid, with assistance from the biceps. The bent‑over hip hinge places the trunk in a stable position while the cable provides constant tension through the range of motion. Performing it one arm at a time challenges core stiffness (anti‑rotation) and encourages even effort side to side. The primary actions are scapular retraction and elbow flexion, pulling the handle toward the torso while maintaining a neutral spine and level hips. Use smooth, controlled motion to keep the shoulder down and the ribs stacked, avoiding torso twist or lower‑back rounding.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Short Head, Brachialis, Deltoid - Posterior, Rhomboid Minor, Teres Major
- Stabilizing Muscles: External Obliques, Internal Obliques, Longissimus, Multifidus, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Upper Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Cable
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Mid Traps, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Bent Over Single Arm Horizontal Row Exercise
‘- Attach a single D‑handle to an adjustable cable. Set the pulley so that, in your hinged position, the cable runs roughly parallel to the floor.
– Stand facing the machine, feet about hip‑width. Grasp the handle with one hand and step back to create light tension.
– Hinge at the hips with soft knees. Brace your abdomen, keep a neutral spine and neck, and square your shoulders and hips.
– Let the working arm reach forward under control without rounding your back; keep the shoulder down (no shrug).
– Initiate by drawing the shoulder blade toward the spine (retraction), then drive the elbow back close to your ribcage until the hand reaches the lower ribs/side of torso.
– Keep the wrist neutral and forearm in line with the handle; do not rotate your trunk.
– Return slowly along the same path, allowing the shoulder blade to glide forward under control while maintaining trunk position.
– Common faults to avoid: twisting the torso, flaring the elbow wide, shrugging, rounding or hyperextending the lower back, and using momentum.
Cable Bent Over Single Arm Horizontal Row Tips
‘- Set the pulley so the cable runs roughly parallel to the floor when you are in your hinged position.
– Stand about hip‑width apart and step back just enough to create light tension on the cable.
– Hinge at the hips with soft knees, bracing your abdomen to maintain a neutral spine and neck.
– Keep shoulders and hips square and level, with ribs stacked, to resist any torso rotation.
– Let the working arm reach forward under control while keeping the shoulder down and avoiding any back rounding.
– Start the row by retracting the shoulder blade toward the spine before driving the elbow back.
– Keep the elbow close to your ribcage and pull until your hand reaches your lower ribs/side of the torso.
– Maintain a neutral wrist with the forearm in line with the handle throughout the movement.
– Return the handle slowly along the same path, allowing the shoulder blade to glide forward while your trunk stays fixed.
– Avoid twisting the torso, flaring the elbow wide, shrugging, rounding or hyperextending the lower back, or using momentum.
[Continue only as needed for precise execution]
Cable Bent Over Single Arm Horizontal Row Beginner Introduction
The cable bent over single arm horizontal row is a cable-machine pulling movement performed in a hip‑hinged stance, using one arm at a time. The body leans forward from the hips while the legs and trunk act as a solid base, and the cable resistance moves roughly straight in toward the side of the body. The handle travels toward the lower ribs as the shoulder blade glides back and the elbow bends, emphasizing the lats, upper back, shoulders, and arms while the cable keeps tension on throughout the motion.
Because only one side is working, the midsection has to resist twisting, so the core plays a strong supporting role. This single‑arm setup can also highlight differences between your left and right sides, encouraging more balanced effort. The emphasis is on smooth, steady movement, with the spine long, the hips level, and the shoulder staying down rather than creeping toward the ear, so the back and shoulders drive the row instead of momentum.