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All exercises

Cable one arm bent over row

Intermediate

Cable one arm bent over row is a compound cable exercise for the upper back, also working the biceps and forearms.

Trained one side at a time.

What it works

Primary muscle

Upper back

Also works

BicepsForearms

Equipment
Cable
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

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

What to do instead

  • One arm towel rowBodyweight
  • Bodyweight standing one arm rowBodyweight
  • Inverted row bent kneesBodyweight
  • Bodyweight standing one arm row (with towel)Bodyweight
  • Barbell one arm bent over rowBarbell
  • Cable seated one arm alternate rowCable

Easier variations

  • Bodyweight squatting row (with towel)Bodyweight
  • Bodyweight standing close-grip rowBodyweight
  • Bodyweight standing one arm rowBodyweight
  • Bodyweight standing one arm row (with towel)Bodyweight

Harder variations

  • Kettlebell alternating renegade rowKettlebell
Logged today · 2 min restCable one arm bent over row

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