TETSUCable One Arm Bent Over Row
The Cable One Arm Bent Over Row is a cable exercise that primarily targets the upper back, with the biceps and forearms assisting. Follow the 6 steps below for correct form, with an animated demonstration.
upper backback
bicepsforearms
cable
How to do the Cable One Arm Bent Over Row
- Stand facing a cable machine with your feet shoulder-width apart.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Grasp the cable handle with one hand, palm facing inward, and extend your arm fully.
- Pull the cable handle towards your body, keeping your elbow close to your side, until your hand reaches your lower chest.
- Pause for a moment, then slowly extend your arm back to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Common questions
What muscles does the Cable One Arm Bent Over Row work?
The Cable One Arm Bent Over Row primarily targets the upper back. The biceps and forearms work as supporting muscles.
What equipment do I need for the Cable One Arm Bent Over Row?
You need a cable machine to perform the Cable One Arm Bent Over Row.
How many sets and reps of the Cable One Arm Bent Over Row should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Cable One Arm Bent Over Row works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
Track it in Tetsu
Log your sets, see your back volume climb, and let AI plan your week. Scan the code or grab the app — free to start.