# Cable Bent Over Single Arm Row (Version 3) - Canonical: https://fitwill.app/exercise/11269/cable-bent-over-single-arm-row-version-3/ - Media ID: 11269 - Primary muscle: Back - Body part: Back - Equipment: Cable Machine - Video: https://fitwill.app/videos/11269/cable-bent-over-single-arm-row-version-3.mp4 ## Description The Cable Bent Over Single Arm Row is a unilateral pulling exercise performed from a hip-hinged stance while facing a low cable pulley. You set the pulley near the bottom of the tower, grab a single handle with one hand, hinge forward until your torso is angled well toward the floor, and pull the handle up toward your lower chest or upper abdomen. The two-phase path shown here makes it easy to understand: the arm starts extended under the shoulder, then drives up and back until the elbow passes the ribs. Because each arm works on its own, this movement exposes side-to-side differences that a two-handed row quietly hides. If your left lat does less work than your right when you row with a bar, this is the exercise that makes the gap obvious and lets you close it. It is a strong choice for lifters who want fuller back development, for anyone rehabbing an imbalance under reasonable load, and for athletes whose sports demand one-sided pulling strength like climbing, swimming, or racket sports. The hinged stance is what separates this from a supported row. With no bench or chest pad to brace against, your hamstrings, glutes, and lower back hold your torso angle steady while the lat does the pulling. That makes it a genuine trunk and hip-positioning exercise as well as a back builder, and it is why the setup matters so much: a torso that drifts upward with every rep turns the movement into a partial deadlift and robs the lat of tension. Execution comes down to three things. First, keep the hinge locked in place so the cable's pull never changes your torso angle. Second, pull with the elbow rather than the hand, driving it up and back toward your hip line so the upper arm finishes close to the body. Third, let the shoulder blade move on the way out, allowing a full controlled stretch at the bottom instead of cutting the return short. Practically, this fits well as a secondary back movement after heavier compound pulls, or as the main row in a home or small-gym setup where a cable stack is available. Keep the load honest: because you are stabilizing your own torso, the weight you can use here is usually lower than in a chest-supported row, and that is by design. ## Instructions 1. Attach a single handle to the low pulley of the cable machine and select your weight before you take the handle. 2. Stand facing the pulley with your feet roughly hip-width apart, then grab the handle with one hand using a neutral grip. 3. Hinge at the hips and push them back until your torso is angled about 45 degrees or lower, knees softly bent, free hand braced on your thigh for balance. 4. Brace your core and set your shoulder blade down and back so the arm starts long and relaxed under the shoulder, not rounded forward. 5. Exhale and pull the handle up toward your lower chest or upper abdomen, driving the elbow up and back so it travels past your ribs. 6. Squeeze the lat and upper back briefly at the top, keeping the torso angle unchanged. 7. Inhale and lower the handle under control until the arm is fully extended and the shoulder blade has moved forward into a mild stretch. 8. Complete all reps on one side, then switch hands and match the rep count before adjusting any weight. 9. Between sets, set the handle down or rest it at the stack rather than letting the stack slam under load. ## Tips & Tricks - If your torso rises with each pull, the weight is too heavy or your hinge is too shallow; drop the load and push your hips further back before the first rep. - Think about pointing your elbow at your hip, not the ceiling. Pulling toward the waist biases the lat, while flaring the elbow wide shifts work to the rear delt and traps. - Do not let the shoulder shrug toward your ear at the top. Keep the working shoulder depressed away from the ear to keep the lat doing the job. - The stretch at the bottom is half the exercise. Let the shoulder blade protract and the arm drift slightly across the body instead of stopping the return early. - Keep your neck in line with your spine. Craning up to watch the mirror is a common cause of neck tension in this bent-over position. - Your free hand on your same-side thigh is a legitimate support, not a crutch. Use it to stop rotation rather than to lift the torso upright. - Because the cable pulls diagonally from a low point, keep tension by not letting the handle drop into the slack zone; stop the descent just before the stack clanks. - Chalk or a firm grip matters here. A slipping grip forces the forearm to work harder and pulls your shoulder out of position mid-rep. ## Frequently Asked Questions ### Which muscles does the Cable Bent Over Single Arm Row work? The primary movers are the lats, supported by the rhomboids, mid traps, and rear shoulders. The biceps assist on the pull, and the lower back, glutes, and core hold the bent-over torso position throughout. ### How bent over should my torso be for this exercise? Aim for roughly a 45-degree hinge or slightly lower, with hips pushed back and a neutral spine. The exact angle matters less than keeping it identical from the first rep to the last. ### Is this exercise suitable for beginners? Yes, with a light weight. Beginners should first learn the hip hinge pattern and the elbow-led pull path, since a heavy load before the hinge is solid tends to turn the set into an unstable torso seesaw. ### Why row one arm instead of using a straight bar? The single-arm version lets each side carry its own load, corrects left-right imbalances, and allows a slightly longer range because the handle can travel across the body without interference. ### Should I twist my torso as I pull? A small natural rotation is acceptable, but deliberate twisting to move more weight only reduces lat tension and strains the lower back. Keep the chest facing the floor and let the arm do the work. ### What is the most common mistake with this movement? Losing the hinge and lifting the chest each rep, effectively rowing upright. If you notice your torso angle changing, reduce the weight and re-brace before continuing. ### What can I use if I do not have a cable machine? A single dumbbell or kettlebell bent-over row with a hand supported on a bench trains the same pattern. A resistance band anchored low also works if you keep tension through the full range. ### How close to my body should the elbow finish? For a lat-focused row, the upper arm should finish close to the ribs, elbow pointing back toward the hip. Letting it flare wide changes the emphasis toward the rear delt and upper traps. ### Is it safe for my lower back? With a neutral spine, braced core, and sensible load, the hinge position is a normal and trainable posture. Avoid rounding the lower back, jerking the weight from the stack, or rowing when fatigued enough that your torso position degrades.