Cable Single-Arm Bent-Over Row

oec:cable-single-arm-bent-over-row

A unilateral horizontal pulling exercise performed with a low cable pulley to target the latissimus dorsi, upper back, and core stabilizers.

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Also called: One Arm Bent Row, Cable One-Arm Bent-Over Row, Single-Arm Cable Row Bent Over, Standing One-Arm Cable Row

How to do it

Attach a single D-handle to the lowest setting of a cable column.
Grasp the handle with one hand and take a step back to create tension on the cable.
Adopt a staggered stance with the foot opposite your working arm forward.
Hinge at the hips, keeping your back straight and chest proud, letting your torso sit at roughly a 45-degree angle to the floor.

Allow the working arm to extend forward toward the pulley, feeling a slight stretch in the lat while keeping your spine braced.
Drive your elbow down and back toward your hip, retracting your shoulder blade as you pull the handle to your lower ribcage.
Pause briefly at peak contraction, squeezing the lat without twisting your torso.
Slowly extend your arm under control to return to the starting position.

Exhale smoothly as you pull the cable inward; inhale as you slowly return to the stretched position.

Excessive torso rotation to heave the weight back.: Brace the core firmly and keep the chest facing forward; reduce the load if rotation is unavoidable.
Rounding the lumbar spine in the bent-over position.: Hinge at the hips with a slight knee bend and actively engage the spinal erectors to maintain a neutral spine.
Shrugging the working shoulder up toward the ear during the pull.: Depress the shoulder blade down and focus on driving the elbow down rather than backward-upward.

Avoid using momentum to yank the cable stack.
Keep the lower back locked in neutral throughout the set to minimize shear stress.

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