Cable Bent Over Single Arm Horizontal Row

Muscles worked

Setup

1. Set the cable pulley to the lowest position and attach a single D-handle.
2. Stand facing the machine and grasp the handle with one hand using a neutral grip.
3. Step back and hinge at the hips until your torso is nearly parallel to the floor, maintaining a slight bend in the knees.
4. Place your non-working hand on your thigh or a nearby stable surface for support.

How to do it

1. Exhale as you pull the handle toward your hip, driving your elbow back while keeping it close to your side.
2. Squeeze your shoulder blade toward your spine at the top of the movement for a full contraction.
3. Inhale as you slowly extend your arm back to the starting position, allowing the weight to stretch the lat without rounding your spine.
4. Maintain a controlled 2-1-2-0 tempo (2 seconds eccentric, 1 second squeeze, 2 seconds concentric).

Form checklist

• Keep your spine neutral and avoid rounding your lower back or neck.
• Keep your shoulders square to the floor; do not rotate your torso toward the cable.
• Drive the movement with your elbow rather than pulling with your hand.
• Ensure your feet are firmly planted to prevent the weight from pulling you forward.

Pro tips

• Imagine pulling your elbow toward your back pocket to maximize lower lat recruitment.
• Initiate the pull by retracting your scapula (shoulder blade) before the arm begins to bend.
• Focus on a deep stretch at the bottom of the rep to fully lengthen the latissimus dorsi.

Make it harder

• Add a 3-second isometric hold at the peak of the contraction to increase time under tension.
• Perform the exercise in a staggered stance without using the non-working hand for support to significantly increase core demand.

Frequently asked

What muscles does the cable bent over single arm horizontal row work?

The cable bent over single arm horizontal row primarily targets the lats and trapezius, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the cable bent over single arm horizontal row?

The cable bent over single arm horizontal row uses cable.

Is the cable bent over single arm horizontal row good for beginners?

The cable bent over single arm horizontal row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Pull-UpBeginner · lats and trapezius
• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius