Cable One Arm Bent Over Row

A unilateral back exercise targeting the lats and rhomboids. The cable provides constant resistance throughout the entire range of motion.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull
Mechanics: Compound
Movement: Unilateral

Required Equipment

Hi-Lo Cable Machine

Target Muscle Groups

Primary

Back

Secondary

Biceps

Setup

Stand facing the cable machine. Hinge at the hips with a flat back. Grip a handle with one hand.

Instructions

1. Pull the handle toward your hip.
2. Squeeze your shoulder blade back.
3. Keep your elbow close to your body.
4. Extend your arm slowly for a stretch.
5. Avoid rotating your torso.

Common Mistakes

1. Rotating the hips.
2. Using momentum.
3. Pulling with the wrist.

Alternative Exercises

Zottman Curl

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A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.

Wide Grip Behind the Neck Pulldown

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An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Behind the Neck Pull-Up

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Targets the upper back and rear deltoids. Pulling behind the neck requires advanced shoulder mobility and focuses on scapular retraction.

Wide Grip Pull-Up

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Emphasizes the outer lats and teres major. This variation is the gold standard for building back width and the classic "V" taper.

Weighted Lying Twist

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A rotational core exercise that targets the internal and external obliques. It is essential for developing rotational power and improving lateral spinal stability.

Underhand Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.

Twin Handle Parallel Grip Lat Pulldown

Beginner / Cable Crossover Machine / Back / pull

A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.