Cable One Arm Bent over Row Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Cable
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Infraspinatus, Teres Major, Brachioradialis, Pectoralis Major Sternal Head, Teres Minor, Trapezius Middle Fibers, Deltoid Posterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Cable Single Arm Row
Visualised Target Muscle Groups
Front
Back
How to: Cable One Arm Bent over Row
- Stand with a slight bend in your knees, holding the cable handle in one hand.
- Bend at the hips while keeping your back straight, allowing your free arm to hang down.
- Pull the cable towards your hip by driving your elbow back, squeezing your back muscles.
- Slowly return to the starting position while maintaining control.
- Repeat for the desired number of repetitions and switch arms.
Common Mistakes
- Rounding the back during the row.
- Using momentum instead of muscle to perform the action.
- Not engaging the core for stability.
Modifications
- Use a lighter weight to maintain form.
- Perform the exercise seated for more back support.
Tips
- Maintain a neutral spine throughout the movement.
- Focus on squeezing your shoulder blade towards your spine at the top of the movement.
- Control the cable during both the lift and the return.
Cable One Arm Bent over Row Alternatives
Tags
back
strength
rows
cable
upper body
muscle building
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