Cable Single-Arm Bent-Over Row
What Is the Cable Single-Arm Bent-Over Row?
Cable Single-Arm Bent-Over Row is a compound exercise that primarily targets the back and also engages the biceps and rear shoulder. It is an intermediate-level movement performed by hinging at the hips and pulling a low cable attachment with one arm at a time. The bent-over position with a staggered stance increases demand on the core and lower back to maintain stability throughout the movement.
This exercise is particularly effective for addressing strength imbalances between the left and right sides of the back. Because each arm works independently, the stronger side cannot compensate for the weaker one, making it a valuable tool for balanced muscular development. The constant tension provided by the cable throughout the entire range of motion differentiates it from free-weight rows, where gravity dictates the resistance curve.
The primary muscles targeted are the latissimus dorsi and teres major, with significant contribution from the rhomboids and lower trapezius during scapular retraction. The biceps and brachialis act as synergists during the pulling phase. Compared to the Dumbbell Single-Arm Bent-Over Row, the cable version provides a more horizontal line of pull from a low pulley, which can shift emphasis slightly toward the mid-back.
This movement suits lifters who want to improve unilateral back strength or add variety to a pulling routine that already includes bilateral movements like the Barbell Bent-Over Row or T-Bar Row. It is also a solid option for those who find heavy free-weight rows uncomfortable on the lower back, since the cable allows for lighter loading with sustained tension.
Focus on initiating the pull by driving the elbow back and squeezing the shoulder blade toward the spine at the top of the movement. Avoid letting the torso rotate excessively; the goal is controlled retraction with a brief hold at peak contraction before lowering under control.
Muscles Worked
- Latissimus Dorsi
- Primary
- Rhomboid Major
- High
- Teres Major
- High
- Biceps Brachii
- Medium
- Brachialis
- Medium
- Lower Trapezius
- Medium
- Deltoid
- Minimal
Instructions
- Set a cable pulley to the lowest position and attach a single-grip handle.
- Stand facing the machine with feet staggered, one foot forward, and hinge at the hips until your torso is roughly 45 degrees to the floor.
- Grasp the handle with one hand using a neutral grip, arm fully extended toward the pulley.
- Brace your core and keep your back flat with a slight arch in the lower back.
- Pull the handle toward your hip by driving the elbow straight back, keeping it close to your body.
- Squeeze the shoulder blade toward your spine at the top of the movement and hold briefly.
- Lower the handle under control back to the fully extended position without letting the weight stack rest.
- Complete all prescribed reps on one side before switching to the other arm.
Common Mistakes
Excessive torso rotation
Rotating the trunk to heave the weight up shifts load away from the target muscles and stresses the spine.
Rounding the lower back
Letting the lumbar spine flex under load increases the risk of disc-related injury.
Using momentum
Jerking the handle with a body swing reduces time under tension and limits back activation.
Cutting range of motion short
Failing to fully extend the arm at the bottom or retract the scapula at the top reduces the effectiveness of each rep.
Elbow flaring wide
Allowing the elbow to drift away from the body shifts emphasis to the rear delt and can irritate the shoulder joint.
Injuries
Cable Single-Arm Bent-Over Row is a medium risk exercise when performed with proper technique. The bent-over position places sustained load on the lumbar spine, which can aggravate existing lower-back issues if the lifter rounds the back or uses excessive weight.
The most common strain points are the lower back and the biceps tendon at the elbow. Maintaining a neutral spine throughout the set is critical. If you notice your torso rounding or rotating significantly to complete a rep, the weight is too heavy. Reduce the load and re-establish proper form before progressing.
Lifters with shoulder impingement should pay attention to the path of the elbow. Flaring the elbow wide can compress the supraspinatus tendon. Keep the elbow tracking close to the body and slightly below shoulder height. If the bent-over stance is uncomfortable, the Cable Seated Single-Arm Row is a suitable regression that removes spinal loading.
Stop the exercise immediately if you feel sharp pain in the lower back, shoulder, or elbow. Dull muscular fatigue in the lats and mid-back is expected, but joint pain is not.
Frequently Asked Questions
- Q: How does this differ from a dumbbell single-arm row?
The cable provides constant tension throughout the entire range of motion, whereas a dumbbell row has a strength curve dictated by gravity. The low cable also creates a more horizontal pull angle, which can emphasize the mid-back more. Try the Dumbbell Single-Arm Bent-Over Row as an alternative.
- Q: Should I use a handle or just grab the cable clip?
Use a single-grip handle for the most comfortable and secure hold. Gripping the cable clip or ball stop can limit your ability to maintain a neutral wrist and may reduce grip endurance over longer sets.
- Q: Can I do this exercise with both arms at the same time?
Yes, but that becomes a different movement pattern. The single-arm version is specifically designed to isolate each side independently and correct imbalances. For a bilateral cable row, consider the Cable Seated Row.
- Q: What rep range works best for this exercise?
Most lifters benefit from 8 to 12 reps per side with controlled tempo. Because it is a unilateral accessory movement, moderate weight with strict form tends to produce better results than heavy loading.