Cable One Arm Bent-Over Row

Expert Advice

Keep your back parallel to the floor and avoid rotating your torso to maintain tension on the targeted muscles.

How-to-do Steps

Set the cable to the lowest position and select the appropriate weight.
Stand with feet shoulder-width apart and knees slightly bent.
Bend forward at the hips until your torso is nearly parallel to the floor.
Grasp the cable handle with one hand and let it hang straight down.
Pull the handle towards your waist, keeping your elbow close to your body.
Slowly lower the handle back to the starting position.
Repeat for the desired number of repetitions before switching arms.

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Muscles Worked

Cable One Arm Bent-Over Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Shoulders20%

Lats20%

Traps20%

Secondary

Biceps15%

Forearms15%

Chest10%

Equipment

Cable

Exercise Type

Strength

Sets & Reps Guidance

Beginner2 x 10-12

Intermediate3 x 8-10

Advanced4 x 6-8

Frequently Asked Questions

What muscles does Cable One Arm Bent-Over Row work?

Cable One Arm Bent-Over Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Cable.

How many sets and reps should I do for Cable One Arm Bent-Over Row?

For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.

Is Cable One Arm Bent-Over Row suitable for beginners?

Cable One Arm Bent-Over Row is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.