Cable One Arm Bent Over Row

Setup

1. 01Attach a single handle to a low pulley and stand facing the stack.
2. 02Hinge at the hips to roughly 45 degrees with a flat back and soft knees.
3. 03Grip the handle with one hand and brace the free hand on your thigh or a support.
4. 04Step back until the cable is taut with the working arm fully extended.

Execution

1. 01Brace the trunk and pull the handle toward your hip.
2. 02Drive the elbow back close to the body rather than out to the side.
3. 03Squeeze the shoulder blade toward the spine at the top.
4. 04Extend the arm fully and let the lat stretch without rounding the back.

Checkpoints

• -Torso angle stays fixed; only the arm and shoulder blade move.
• -Hips and shoulders stay square, with no twisting to finish reps.
• -The elbow travels toward the hip, not the armpit.
• -The cable stays taut through the full stretch.

Common mistakes

• -Rotating the torso open to move heavier weight.
• -Rounding the lower back as fatigue sets in.
• -Pulling with the biceps and cutting the shoulder blade motion short.
• -Standing too close to the stack and losing tension at the bottom.