Single Arm Cable Bent Over Row

In SetGrip: Cable Bent Over Row (Single Arm)

Secondary muscles
Biceps, Forearms
Body part
Back
Laterality
Unilateral (one arm at a time)
Category
Strength

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Hinging over in front of a cable stack with a single handle blends free-weight positioning with machine tension: your lower back holds the hinge like a dumbbell row, while the cable pulls forward as well as down, changing the angle of resistance. That forward drag also tries to twist you toward the machine, so your obliques fight rotation on every rep.

How to do the Single Arm Cable Bent Over Row

  1. Stand facing a cable machine with your feet shoulder-width apart.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Grasp the cable handle with one hand, palm facing inward, and extend your arm fully.
  4. Pull the cable handle towards your body, keeping your elbow close to your side, until your hand reaches your lower chest.
  5. Pause for a moment, then slowly extend your arm back to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides.

Tip: Pause for a full count with the handle at your torso before letting it go back.

Muscles worked

Primary

Upper Back · Back

The rhomboids and mid traps squeeze the shoulder blades together at the end of each rep, which is where you should feel the strongest contraction.

Secondary

  • Biceps — The biceps bend the elbow on every row but should never be the muscle that fails first.
  • Forearms — Grip and forearm endurance often limit heavy rows, so use straps or a thicker grip if the hands give out before the back.

Common mistakes

  • Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
  • Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
  • Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
  • Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.

Sets, reps and where it fits

GoalSets × repsRest
Strength4–5 × 3–6 per side2–3 min
Muscle growth3–4 × 6–12 per side90–120 s
Endurance2–3 × 12–20 per side60 s

Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.

Variations and alternatives

Similar exercises

Without cable

Easier and harder

Frequently asked questions

What muscles does the Single Arm Cable Bent Over Row work?

The Single Arm Cable Bent Over Row primarily works the upper back. It also involves the biceps and forearms, which assist the movement and stabilise the joints.

Is the Single Arm Cable Bent Over Row good for beginners?

It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Arm Cable Bent Over Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.

What can I do instead of the Single Arm Cable Bent Over Row?

If you cannot do the Single Arm Cable Bent Over Row, try the Bent Knees Smith Machine Inverted Row, the Single Arm Barbell Row or the Alternating Single Arm Cable Seated Row. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.

How many sets and reps should I do?

It depends on your goal. For the Single Arm Cable Bent Over Row, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.

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