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Upper back · Cable · Intermediate

How to do Cable One Arm Bent Over Row

The cable one arm bent over row is a unilateral pulling exercise that targets the upper back, requiring core stability and coordination. It is performed using a cable machine and emphasizes controlled movement and proper form.

Cable One Arm Bent Over Row demonstration
Primary muscle
Upper back
Also works
Biceps and Forearms
Equipment
Cable
Level
Intermediate
Category
Back

How to do Cable One Arm Bent Over Row, step by step

  1. Stand facing a cable machine with your feet shoulder-width apart.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Grasp the cable handle with one hand, palm facing inward, and extend your arm fully.
  4. Pull the cable handle towards your body, keeping your elbow close to your side, until your hand reaches your lower chest.
  5. Pause for a moment, then slowly extend your arm back to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides.

Muscles worked

Cable One Arm Bent Over Row works your upper back as the main mover, with help from your biceps and forearms.

Track Cable One Arm Bent Over Row in SPLYT

Cable One Arm Bent Over Row is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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