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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Upper back
- Secondary muscles
- Biceps
- Equipment
- Bodyweight
Cable One Arm Bent Over Row
4 steps Updated 29/08/2026
Cable One Arm Bent Over Row is a resistance exercise targeting Middle Back (Latissimus Dorsi, Teres Major).
Step by step
How to perform it
- Attach a single handle to a low pulley on a cable machine. Stand facing the machine, holding the handle with your left hand. Step back with one foot to create tension in the cable.
- Bend at the hips slightly to the floor, keeping your knees bent and your back flat. Place your right hand on your right knee for support.
- Pull the handle towards your lower abdomen, bringing your elbow back. Focus on squeezing your shoulder blade towards your spine.
- Slowly extend your arm back to the starting position with control. Repeat for the desired number of repetitions, then switch to your right hand.
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Variations and related exercises
Alternate Superman
Archer Pull Up
Around the World Superman Hold
Assisted Chin Up Normal Width Reverse Grip
Last updated: 29/08/2026
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Cable One Arm Bent Over Row
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