Cable One Arm Bent over Row
- Target muscle
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipment
- Cable
- Body part
- Back
- Type
- Strength
The cable one arm bent over row is a single-arm back exercise that targets the lats, mid and lower traps, teres major and minor, and infraspinatus, with help from the rear delts and biceps-side forearm muscles. Working one side at a time, the cable's constant tension lets you correct strength imbalances and feel a strong, controlled squeeze in the upper back.
How to do the Cable One Arm Bent over Row
- 1Set a cable pulley to the lowest position and attach a single-grip (D-handle).
- 2Stand to the side of the machine, hinge at your hips to a roughly 45° bent-over torso, and grab the handle with the arm farthest from the stack.
- 3Brace your core and support your free hand on your thigh or a fixed surface to stabilize your spine.
- 4Let the cable pull your working arm forward, feeling a full stretch across your lat and shoulder blade.
- 5Pull the handle toward your hip, driving your elbow back and down while keeping it close to your torso.
- 6Squeeze your shoulder blade in at the top, holding the contraction briefly without rotating your trunk.
- 7Lower the handle under control back to the stretched starting position, resisting the cable the whole way.
- 8Complete all reps on one side, then switch the handle to the other hand and repeat.
Form tips
- Lead with your elbow rather than your hand so the back muscles do the work instead of the biceps.
- Keep a flat, neutral spine throughout the hinge to protect your lower back.
- Match your reps and tempo on both sides so the cable can even out left-to-right imbalances.
- Use a slow, controlled negative to keep tension on the lat through the full range.
- Set up far enough from the stack that the cable line pulls slightly forward, maximizing the stretch.
Common mistakes
- Rotating or twisting the torso to yank the weight up, which turns the row into a momentum swing and removes tension from the back.
- Rounding the lower back during the hinge, which loads the spine unsafely under tension.
- Pulling with the arm and shrugging the shoulder up instead of driving the elbow down, which shifts the work off the lats and onto the upper traps and biceps.
- Cutting the range short by not letting the arm extend fully, which skips the stretch where the lat works hardest.
- Using a weight so heavy you can't keep the working elbow close to your body, which reduces back engagement.
Frequently asked questions
What muscles does the cable one arm bent over row work?
It targets the latissimus dorsi, the middle and lower trapezius, the teres major and minor, and the infraspinatus, with the rear deltoid, brachialis, brachioradialis, and chest assisting as synergists.
Why use a cable instead of a dumbbell for a one-arm row?
The cable keeps constant tension on the lat through the whole range, including the stretched bottom position, whereas a dumbbell unloads at the bottom. It also makes the resistance line easy to adjust for the angle you want.
Is the cable one arm bent over row good for beginners?
Yes. Working one arm at a time with a supported free hand makes it easier to learn the rowing motion and fix side-to-side strength imbalances, and the cable is more forgiving than free weights.
How many sets and reps should I do?
For back development, 3–4 sets of 8–12 reps per arm is a solid range. Use a weight you can control with a full stretch and a clean squeeze on every rep.
Where should I feel the cable one arm bent over row?
You should feel it in your lat and the muscles between your shoulder blade and spine. If you mostly feel your biceps or upper traps, lead with your elbow and avoid shrugging.
