Cable One Arm Bent Over Row
Also known as: one arm cable bent over row
Use unbroken cable tension to build pulling strength and back density: Cable One Arm Bent Over Row earns a spot in every back session.
How to do Cable One Arm Bent Over Row
- Stand facing a cable machine with your feet shoulder-width apart.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Grasp the cable handle with one hand, palm facing inward, and extend your arm fully.
- Pull the cable handle towards your body, keeping your elbow close to your side, until your hand reaches your lower chest.
- Pause for a moment, then slowly extend your arm back to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Cable One Arm Bent Over Row Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Step back until the stack never rests at the top.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Move the pin one plate once the last rep feels easy.
Common Cable One Arm Bent Over Row Mistakes
Setting the pulley at the wrong height for the line of pull
Match pulley height so the cable lines up with the working muscle.
Using body english to move weight the back cannot
Lock the torso angle and let only the arms travel.
Easier and Harder Than Cable One Arm Bent Over Row
Swap Cable One Arm Bent Over Row For
Cable One Arm Bent Over Row — Frequently Asked Questions
How do you do the Cable One Arm Bent Over Row?
Stand facing a cable machine with your feet shoulder-width apart. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Grasp the cable handle with one hand, palm facing inward, and extend your arm fully. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable One Arm Bent Over Row work?
The Cable One Arm Bent Over Row primarily targets the upper back. It is classified as a back exercise and is performed with a cable machine.
How many sets and reps of the Cable One Arm Bent Over Row should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable One Arm Bent Over Row good for beginners?
Not usually. The Cable One Arm Bent Over Row is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable One Arm Bent Over Row?
Try the Kettlebell One Arm Row, Inverted Row With Straps or the Lever Seated Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable One Arm Bent Over Row the same as the one arm cable bent over row?
Yes. The Cable One Arm Bent Over Row is also commonly called the one arm cable bent over row. Different gyms and training programs label it differently, but "one arm cable bent over row" refer to this same movement.
