What muscles does the Cable One Arm Bent-over Row work?

This exercise primarily targets the muscles of the back, especially the upper back, including the rhomboids and trapezius. It also works the biceps and shoulders as secondary muscles, making it a great compound movement for upper body strength.

Is the Cable One Arm Bent-over Row suitable for beginners?

Yes, beginners can perform this exercise as long as they start with a lighter weight and focus on proper form. Maintaining a straight back and controlled movement is key to preventing strain and ensuring you effectively engage the target muscles.

What equipment do I need for the Cable One Arm Bent-over Row, and can I use alternatives?

You’ll need a cable machine with a single handle attachment. If you don’t have access to a cable machine, you can use a dumbbell for a one-arm bent-over row or a resistance band anchored securely for a similar movement pattern.

How many sets and reps should I do for the Cable One Arm Bent-over Row?

A common recommendation is 3–4 sets of 8–12 reps per arm, depending on your training goals. For strength, aim for heavier weights and fewer reps; for muscle endurance, use lighter weights with higher reps.

What are common mistakes to avoid when doing the Cable One Arm Bent-over Row?

Avoid rounding your back, jerking the weight, or using too much momentum. Keep your core tight, elbow close to your body, and move the cable in a controlled manner to maximize muscle engagement and prevent injury.

What safety tips should I follow for this exercise?

Warm up your back and shoulders before starting, and make sure the cable machine is securely set up. Maintain a neutral spine throughout the movement and avoid twisting your torso to reduce stress on your lower back.

Are there variations of the Cable One Arm Bent-over Row for different goals?

Yes, you can adjust grip attachments to change muscle emphasis, such as using a rope for more forearm engagement. You can also perform the exercise seated or with a slight torso rotation to target different areas of the back.

Cable One Arm Bent-over Row

Target Muscles

Primary:

Secondary:

Equipment Required

Strength Machine

Exercise Type

Weight & Reps

How To Do

Stand with feet shoulder-width apart, holding a cable handle in one hand, and bend at your hips with your back straight. Pull the handle up toward your chest, keeping your elbow close to your body and squeezing your back at the top. Lower the handle slowly and repeat, maintaining a stable core throughout.

Step-by-Step Instructions

Stand with your feet shoulder-width apart, holding a cable handle in one hand.
Bend at your hips and knees, keeping your back straight.
Let your arm hang straight down.
Pull the handle up towards your chest, keeping your elbow close to your body.
Squeeze your back muscles at the top of the movement.
Slowly lower the handle back to the starting position.
Repeat for the desired number of repetitions.
Switch sides and repeat.

Explore more back exercises or strength machine exercises in our exercise library.

Alternative Exercises

Cable One-Arm Straight Back High Row (Kneeling)

Back

Strength Machine

Cable One-Arm Twisting Seated Row

Back

Strength Machine

Dumbbell One-Arm Bent-Over Row

Back

Bench • Dumbbell

Barbell One-Arm Bent-Over Row

Back

Barbell

Frequently Asked Questions

What muscles does the Cable One Arm Bent-over Row work?: This exercise primarily targets the muscles of the back, especially the upper back, including the rhomboids and trapezius. It also works the biceps and shoulders as secondary muscles, making it a great compound movement for upper body strength.
Is the Cable One Arm Bent-over Row suitable for beginners?: Yes, beginners can perform this exercise as long as they start with a lighter weight and focus on proper form. Maintaining a straight back and controlled movement is key to preventing strain and ensuring you effectively engage the target muscles.
What equipment do I need for the Cable One Arm Bent-over Row, and can I use alternatives?: You’ll need a cable machine with a single handle attachment. If you don’t have access to a cable machine, you can use a dumbbell for a one-arm bent-over row or a resistance band anchored securely for a similar movement pattern.
How many sets and reps should I do for the Cable One Arm Bent-over Row?: A common recommendation is 3–4 sets of 8–12 reps per arm, depending on your training goals. For strength, aim for heavier weights and fewer reps; for muscle endurance, use lighter weights with higher reps.
What are common mistakes to avoid when doing the Cable One Arm Bent-over Row?: Avoid rounding your back, jerking the weight, or using too much momentum. Keep your core tight, elbow close to your body, and move the cable in a controlled manner to maximize muscle engagement and prevent injury.
What safety tips should I follow for this exercise?: Warm up your back and shoulders before starting, and make sure the cable machine is securely set up. Maintain a neutral spine throughout the movement and avoid twisting your torso to reduce stress on your lower back.
Are there variations of the Cable One Arm Bent-over Row for different goals?: Yes, you can adjust grip attachments to change muscle emphasis, such as using a rope for more forearm engagement. You can also perform the exercise seated or with a slight torso rotation to target different areas of the back.