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Back · Cable
Cable One Arm Bent Over Row
Cable One Arm Bent Over Row is a beginner compound strength exercise that works the lats (back), with the upper back and biceps assisting. It needs a cable. A typical prescription is 3 sets of 8-12 reps per side, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Upper Back · Rhomboids
- Biceps · Biceps Brachii
How to do Cable One Arm Bent Over Row
- 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.
Form tips
- Exhale as you pull the handle towards you and inhale as you extend your arm back.
- Start with a lighter weight to ensure proper form and gradually increase the resistance as you build strength.
- Focus on the contraction of your back muscles as you pull the handle towards you.
Cable One Arm Bent Over Row alternatives
More lats exercises
Cable One Arm Bent Over Row FAQ
What muscles does Cable One Arm Bent Over Row work?
Cable One Arm Bent Over Row mainly works the lats in the back (Latissimus Dorsi and Teres Major). The upper back and biceps work as secondary muscles.
What equipment do you need for Cable One Arm Bent Over Row?
You need a cable.
How many sets and reps of Cable One Arm Bent Over Row should I do?
Start with 3 sets of 8-12 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable One Arm Bent Over Row good for beginners?
Yes. Cable One Arm Bent Over Row is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Cable One Arm Bent Over Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Cable One Arm Bent Over Row?
Other exercises for the lats include Bent Over Barbell Row, Dumbbells Bent Over Row, Dumbbell Bent-Over Row and Bent-Over Row With Bar.
For developers
Use Cable One Arm Bent Over Row in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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