Bent-Over Single-Arm Cable Row

Body region

• Back
• Arms

Muscles

Main

• Trapezius
• Latissimus Dorsi
• Rhomboids

Helps

• Deltoid
• Teres Major
• Biceps
• Brachialis
• Brachioradialis

Holds

• Erector Spinae
• External Oblique
• Gluteus Maximus
• Flexor Digitorum Superficialis

Equipment

• Cable Station

Technique

1. Attach a single handle to a low pulley and stand facing it in a staggered stance.
2. Hinge forward with a flat back, resting the free hand on your front thigh.
3. Row the handle toward your hip, keeping the elbow close.
4. Return slowly until the arm is straight and the shoulder stretches forward.

Cues

• Keep the hips and shoulders square to the machine.
• Pull the elbow back and up toward the hip.

Common mistakes

• Standing up out of the hinge as you pull.
• Twisting the torso open.

Alternatives

• One-Arm Dumbbell Row
• Single-Arm Seated Cable Row