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Cable One Arm Bent over Row

Exercise Profile

Body PartBack
Primary MusclesInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Secondary MusclesBrachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
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Introduction to the Cable One Arm Bent over Row

The Cable One Arm Bent Over Row is a strength-building exercise that targets the muscles in the back, biceps, and shoulders, promoting muscle growth and improving posture. This exercise is ideal for both beginners and advanced fitness enthusiasts due to its adjustable resistance and focus on unilateral muscle development. Individuals may opt for this exercise to enhance muscle balance, improve core stability, and promote functional fitness.

Performing the: A Step-by-Step Tutorial Cable One Arm Bent over Row

  • Stand sideways to the machine, feet shoulder-width apart, and bend at the waist until your torso is almost parallel to the floor, holding the handle with your nearest hand.
  • With your free hand on your hip for balance, pull the cable towards your waist, keeping your elbow close to your body and ensuring you're pulling with your back muscles and not your arm.
  • Hold the position for a second when your hand is near your waist, ensuring your back muscles are fully contracted.
  • Slowly return the handle to the starting position, keeping control of the movement, then repeat for the desired number of repetitions before switching to the other side.

Tips for Performing Cable One Arm Bent over Row

  • Proper Grip and Elbow Position: Grab the cable handle with one hand and ensure your grip is firm but not overly tight. As you pull the cable, keep your elbow close to your body and avoid flaring it out. This helps to engage the correct muscles and prevent shoulder injuries.
  • Controlled Movement: Pull the cable towards your waist while keeping your torso stationary. Avoid using momentum or your body weight to pull the cable, as this can lead to improper form and potential injuries. The movement should be slow and controlled, both while pulling and releasing the cable.
  • Full Range of Motion: Ensure you are using a full range of motion.

Cable One Arm Bent over Row FAQs

Can beginners do the Cable One Arm Bent over Row?

Yes, beginners can do the Cable One Arm Bent over Row exercise. However, it's important to start with a light weight to ensure proper form and to prevent injury. It's also beneficial to have a trainer or experienced gym-goer supervise the first few times to make sure the movement is being done correctly. As with any exercise, it's crucial to listen to your body and not push beyond your current capabilities.

What are common variations of the Cable One Arm Bent over Row?

  • Resistance Band One Arm Bent Over Row: This variation uses a resistance band instead of a cable, allowing for more flexibility in terms of where you can perform the exercise and how much resistance you can use.
  • Incline Bench One Arm Row: For this variation, you use a bench set at an incline and perform the rowing motion while lying chest-down on the bench, which can provide a more stable base and target different muscles.
  • Kettlebell One Arm Bent Over Row: This variation involves using a kettlebell instead of a cable, which can offer a unique challenge due to the different weight distribution of the kettlebell.
  • Barbell One Arm Bent Over Row: This variation uses a barbell instead of a cable, which can be a more challenging version of the exercise due to

What are good complementing exercises for the Cable One Arm Bent over Row?

  • Pull-ups also complement Cable One Arm Bent over Rows because they require the use of similar back and arm muscles, but they involve a different movement pattern, which helps to promote overall muscle balance and prevent muscle imbalances.
  • Seated Cable Rows are another exercise that complements Cable One Arm Bent over Rows as they target the same muscle groups but from a different angle, providing a more comprehensive workout for the back muscles.

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