Exercise guide · Intermediate · Compound

Cable One Arm Bent over Row: How to Do It & Muscles Worked

The cable one arm bent over row is a unilateral pulling exercise that targets the upper back, requiring core stability and coordination. It is performed using a cable machine and emphasizes controlled movement and proper form.

Primary muscles
Traps
Secondary muscles
Forearms , Biceps
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable one arm bent over row
Front view: muscles worked by the cable one arm bent over row. Primary: traps. Secondary: forearms and biceps.
Back view: muscles worked by the cable one arm bent over row. Primary: traps. Secondary: forearms and biceps.
Primary Secondary

How to do the cable one arm bent over row

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

Sets, reps and programming

Suggested sets, reps and rest for the cable one arm bent over row by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable One Arm Bent over Row alternatives

More exercises that train the traps as their main target:

More traps exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.