Cable One Arm Bent Over Row
Cable One Arm Bent Over Row Exercise Description
The Cable One Arm Bent‑Over Row is a unilateral horizontal pull performed from a hip‑hinged position using a low pulley and single‑handle attachment. It primarily targets the latissimus dorsi, middle trapezius, and rhomboids, with assistance from the posterior deltoid and elbow flexors; the trunk and hips stabilize to maintain a neutral spine. The cable’s consistent line of pull allows smooth resistance through the full range as you draw the elbow toward the hip. Emphasis is on scapular control—depressing and retracting the shoulder blade as you pull, and allowing a controlled protraction as you reach—while keeping the torso quiet. Proper execution avoids shrugging, twisting, or rounding the back, reinforcing clean rowing mechanics and even side‑to‑side control.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Short Head, Brachialis, Deltoid - Posterior, Teres Major
- Stabilizing Muscles: Gluteus Maximus, Longissimus, Multifidus, Transversus Abdominis, Trapezius - Lower Fibers
- 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 One Arm Bent Over Row Exercise
‘- Set a low pulley with a single D‑handle. Stand sideways to the stack and grasp the handle with the hand closest to the machine.
– Step back until the cable has light tension with your arm extended. Feet hip‑width, knees softly bent.
– Hinge at the hips until your torso is near parallel to the floor. Keep a neutral spine and neck; eyes to the floor.
– Square your shoulders and hips to the floor. Lightly brace your trunk. Place the free hand on your thigh or machine for support if needed.
– Start by setting the shoulder: draw the shoulder blade down and back without shrugging.
– Pull the handle toward your lower ribs/hip by driving the elbow close to your side. Keep the wrist neutral.
– Pause briefly with the scapula retracted; avoid torso rotation.
– Return slowly by allowing the arm to straighten and the shoulder blade to protract under control, maintaining a neutral spine.
– Keep the cable moving under control throughout; do not use momentum.
– Switch sides and repeat with the same setup and body angles.
Cable One Arm Bent Over Row Tips
‘- Stand sideways to the stack and hold the handle with the hand closest to the machine.
– Step back until there is light tension in the cable with your arm fully extended.
– Set your stance hip-width with knees softly bent before you hinge.
– Hinge at the hips until your torso is near parallel to the floor, keeping a neutral spine and neck with eyes on the floor.
– Square your shoulders and hips to the floor and lightly brace your trunk so the torso stays quiet.
– Place your free hand on your thigh or the machine for extra support if needed.
– Before pulling, set the shoulder by drawing the shoulder blade down and back without shrugging.
– Drive the elbow close to your side, pulling the handle toward your lower ribs/hip while keeping the wrist neutral.
– Pause briefly with the shoulder blade retracted and avoid any torso rotation.
– Return the handle slowly, allowing the arm to straighten and the shoulder blade to protract under control, keeping the cable moving smoothly without momentum.
Cable One Arm Bent Over Row Beginner Introduction
The Cable One Arm Bent‑Over Row is a single‑side pulling exercise using a low cable and a lone handle, performed from a forward‑tipped hip position. It mainly works the lats and upper back, with support from the back of the shoulder and the biceps, while the core and hips hold the body steady. Because the cable pulls in a consistent path, tension stays smooth as the arm moves, giving a clear feel for the muscles working on each side.
This row highlights controlled shoulder‑blade movement and a steady torso. As the handle travels in toward the body and then away again, the shoulder blade glides in toward the spine and then out, rather than the neck lifting or the body twisting to cheat the weight up. The spine stays in a natural line while the arm does the work, which encourages solid rowing habits and balanced strength from left to right.