Cable Single-Arm Bent-Over Row
Strengthen your back unilaterally with Cable Single-Arm Bent-Over Rows! Perfect for building muscle and improving posture.
The Cable Single-Arm Bent-Over Row is a compound exercise that mainly works the back, with help from the biceps and traps. You'll need: single handle attachment or cable machine.
Required Equipment
Cable Single-Arm Bent-Over Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Biceps (biceps brachii); Mid Traps (trapezius, middle fibers)
Cable Single-Arm Bent-Over Row Variations and Alternatives
How to do the Cable Single-Arm Bent-Over Row
Start by attaching a single handle to a low pulley on a cable machine.
Stand parallel to the machine and pick up the handle with the hand closest to the machine. Your feet should be shoulder-width apart.
Bend slightly at the knees and bend forward at the hips until your upper body is almost parallel to the floor. Keep a straight back, and let your arm be fully extended, holding onto the cable handle.
With a neutral grip (palm facing in), brace your core and initiate the row by pulling the handle towards your hip, keeping your elbow close to your body.
Squeeze your back muscle at the top of the movement when the handle aligns with your hip.
Slowly extend your arm to return to the starting position, maintaining control throughout the entire motion. This is one repetition.
Perform the desired number of reps with one arm before switching to the other arm.
Make sure to keep the motion steady and controlled, engaging the back muscles throughout the set.
Remember to adjust the weight on the cable machine to match your strength level and to ensure proper form throughout each rep. Always warm up before engaging in strength training to prepare your muscles and reduce the risk of injury.
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Cable Single-Arm Bent-Over Row FAQs
What muscles does the Cable Single-Arm Bent-Over Row work?
The Cable Single-Arm Bent-Over Row mainly works the back, with help from the biceps and traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Cable Single-Arm Bent-Over Row?
Single handle attachment or cable machine.
Is the Cable Single-Arm Bent-Over Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Single-Arm Bent-Over Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Single-Arm Bent-Over Row variations and alternatives?
Similar exercises include the Barbell Single-Arm Bent-Over Row, Bodyweight Standing Single-Arm Close-Grip Row, Cable Incline Single-Arm Lat Pulldown and Cable Lying Upright Row.
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