Description

The cable one arm bent over row is a unilateral exercise that targets the lats, rhomboids, and biceps. It helps improve back and arm strength and can be performed using a cable machine.

Starting Position

Stand facing the cable machine with your feet shoulder-width apart. Grab the handle with one hand and hinge at the hips to bring your torso parallel to the ground.

Technical Execution

Pull the handle towards your hip while keeping your elbow close to your body. Squeeze your back muscles at the top of the movement and then return to the starting position.

Range of Motion

Ensure a full range of motion by allowing your arm to fully extend at the bottom of the movement and pulling the handle towards your hip at the top.

Variations

Variations include using different attachments on the cable machine, such as a D-handle or a straight bar for a different grip.

Common Mistakes

Common mistakes include using momentum to swing the weight, rounding the back, and using improper wrist positioning.

Practical Advice

Focus on keeping your back straight, engage your core for stability, and control the movement throughout the exercise.

Additional Notes

Make sure to adjust the weight according to your strength level to maintain proper form and prevent injury.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

lats

Secondary Muscles