About this exercise
A unilateral back exercise performed in a bent-over stance, pulling a low cable handle to the hip. Training one side at a time allows a greater range of motion and helps identify and correct strength imbalances between sides.
Cable One Arm Bent Over Row
Step by step instructions, muscle activation and variants for the Cable One Arm Bent Over Row.
MediumRear shouldersTrapezius
How to Perform
- Set a cable pulley to the lowest position and attach a single D-handle
- Stand facing the machine, hinge at the hips to a roughly 45-degree torso angle, and brace your core
- Grip the handle with one hand, arm fully extended, palm facing inward
- Drive your elbow back and up, pulling the handle toward your hip while keeping your torso still
- Squeeze your lat and upper back at the top of the pull
- Slowly lower the handle back to full arm extension
- Complete all reps on one side before switching to the other
Muscle Activation
Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearmMiddle chest
Common Mistakes
Common mistakes content is coming soon.
About the Cable One Arm Bent Over Row
The Cable One Arm Bent Over Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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