Cable Single-Arm Bent-Over Horizontal Row
The Cable Single-Arm Bent-Over Horizontal Row mainly works the back, with help from the biceps and shoulders. You'll need: cable machine and single handle attachment.
Required Equipment
Cable Single-Arm Bent-Over Horizontal Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Biceps (biceps brachii); Rear Shoulder (Delts) (posterior deltoid)
How to do the Cable Single-Arm Bent-Over Horizontal Row
Attach a single handle to a low cable pulley and stand facing the machine with a slight distance away.
Hinge at your hips with a flat back and a slight bend in your knees, holding the handle with one arm fully extended.
Exhale and pull the handle toward your hip by driving your elbow straight back, keeping your arm close to your body.
Squeeze your back muscles at the peak of the movement for a brief second.
Inhale as you slowly return your arm to the fully extended starting position in a controlled manner.
Cable Single-Arm Bent-Over Horizontal Row FAQs
What muscles does the Cable Single-Arm Bent-Over Horizontal Row work?
The Cable Single-Arm Bent-Over Horizontal Row mainly works the back, with help from the biceps and shoulders. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Cable Single-Arm Bent-Over Horizontal Row?
Cable machine and single handle attachment.
What workout day should the Cable Single-Arm Bent-Over Horizontal Row go on?
It belongs on pull day in a push/pull/legs routine.
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