Smart Workout Diary

Cable One-Arm Bent-Over Row

The cable one-arm bent-over row is a unilateral pulling exercise performed from a hip-hinged position using a low cable. It primarily trains the lats and upper back, while the biceps and rear delts assist. It supports upper-body pulling strength and control on each side.

Demonstration

Demonstration: Cable One-Arm Bent-Over Row

Instructions

  1. Set a cable pulley to a low position and attach a single D-handle.
  2. Stand facing the machine, step back until the cable is taut, and hinge at the hips with a neutral spine.
  3. Grip the handle with one hand, let the arm extend, and keep the shoulder drawn down away from the ear.
  4. Pull the handle toward your hip by driving the elbow back close to your torso without twisting the body.
  5. Control the handle back to a full arm extension, complete the desired repetitions, then switch sides.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps, Rear Delts
Type
Strength
Mechanics
Compound
Movement Patterns
Hip Hinge, Horizontal Pull
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Cable Machine, D-Handle
Difficulty
Intermediate

Technique tips

  1. Use a load that lets you keep your torso still rather than rotating toward the working arm.
  2. Keep the wrist neutral and avoid pulling by curling the handle first.
  3. Allow the shoulder blade to move naturally, but do not shrug at the top of the pull.
  4. Maintain a comfortable hip hinge and stop if you cannot keep a neutral spine.
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