Exercise guide
Cable One Arm Bent Over Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This unilateral compound movement provides constant tension on the lats and mid-back while challenging core stability. It allows for a greater range of motion and better muscle isolation than bilateral rows by allowing the shoulder blade to move freely.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to the lowest position and attach a single D-handle.
- Stand facing the machine and hinge at the hips until your torso is at a 45-degree angle or nearly parallel to the floor, maintaining a flat back.
- Place your non-working hand on your knee or the cable machine frame for stability.
- Grasp the handle with a neutral grip (palm facing in) and step back until the weight stack is engaged and your arm is fully extended.
How to do it
- Exhale as you pull the handle toward your hip, driving your elbow back and keeping it tucked close to your ribcage.
- Squeeze your shoulder blade toward the center of your back at the top of the movement without rotating your torso.
- Inhale as you slowly lower the weight back to the starting position, allowing the cable to pull your shoulder slightly forward for a full lat stretch.
- Maintain a controlled tempo, taking 2 seconds to lower the weight and 1 second to pull.
Form checklist
- Keep your spine neutral and avoid rounding your lower back or neck.
- Ensure your shoulders remain square to the floor; do not twist your torso to 'cheat' the weight up.
- Drive the movement with your elbow rather than pulling with your bicep.
- Keep your knees slightly bent to maintain a stable, athletic base.
Pro tips
- Think about pulling the handle toward your 'pocket' to maximize lower lat recruitment and minimize trap dominance.
- Initiate the pull by depressing your shoulder blade down and back before your arm begins to bend.
- Focus on the 'stretch' at the bottom of the rep to increase the total time under tension for the lats.
Make it harder
- Add a 2-second isometric hold at the peak of the contraction to increase intensity.
- Perform the movement without using the non-working hand for support to significantly increase core and spinal erector demand.
Frequently asked
- What muscles does the cable one arm bent over row work?
- The cable one arm bent over row primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the cable one arm bent over row?
- The cable one arm bent over row uses cable.
- Is the cable one arm bent over row good for beginners?
- The cable one arm bent over row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.