Cable One-Arm Bent-Over Row
Execution
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1
Set the cable machine to its lowest position and attach a single handle.
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2
Stand facing the machine and grasp the handle with one hand, palm facing inward.
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3
Take a step back and slightly bend your knees. Then hinge forward at your hips until your upper body is almost parallel to the floor.
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4
Keep your back straight and your core engaged. This is your starting position.
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5
Pull the handle toward your side, keeping your elbow close to your body. Squeeze your shoulder blades together at the point of maximum contraction.
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6
Slowly and under control, allow the handle to return to the starting position.
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7
Repeat for the desired number of repetitions, then switch arms.
Benefits
- Improves muscle balance and symmetry between both sides of the body.
- Increases focus and isolation on the back muscles, leading to better muscle activation.
- Helps improve grip strength through the use of one arm.
Common Mistakes
- ! Rounded back: Make sure your back remains straight throughout the exercise to prevent injuries.
- ! Moving too quickly: Perform the movement under control to ensure maximum muscle activation.
- ! Using too much weight: Start with a lighter weight to maintain proper form and gradually increase the weight.
Introduction
The Cable One-Arm Bent-Over Row is an effective exercise that targets the back muscles, with a particular focus on the lats and rhomboids. Using one arm at a time allows you to concentrate on the muscle contraction and promote symmetrical back development.
Primary Muscles
This exercise primarily trains the latissimus dorsi (lats) and rhomboids, and to a lesser extent the biceps and rear deltoids.
Possible Alternatives
- Dumbbell One-Arm Row: If you do not have access to a cable machine, this is an excellent alternative with similar benefits.
- Seated Cable Row: For a variation that places less emphasis on core stabilization, you can choose the seated cable row.
- Resistance Band One-Arm Row: A good option if you train at home and do not have access to a gym.
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