# Single Arm Cable Bent Over Row

A one-arm row from a low pulley in a staggered, hinged stance, with the free hand on the front thigh for support. Trains the lats and upper back, with the biceps and rear delts assisting, one side at a time.

- Beginner · Compound
- Equipment: Cable machine
- HD video: https://media.seto.fit/exercises/cable-one-arm-bent-over-row/video/male.mp4
- HTML: https://seto.fit/exercises/single-arm-cable-bent-over-row/

## Muscles worked

- Lats: 9/10
- Upper back: 8/10
- Rhomboids: 6/10
- Teres major: 6/10
- Rear delts: 5/10
- Biceps: 5/10
- Forearms: 3/10

## How to do the Single Arm Cable Bent Over Row

1. Face a low pulley, one handle, staggered stance, free hand on front thigh.
2. Push your hips back and lower your torso, keeping your back straight.
3. Row the handle to your lower ribs, driving your elbow back.
4. Reach forward until the elbow straightens, holding the same torso angle.
5. Finish reps, then switch sides.

### Full technique — 8 steps

1. Attach a single handle to a low pulley and stand facing the cable.
2. Take the handle in one hand and step back into a staggered stance until the cable is taut.
3. Hinge at the hips until your torso is inclined forward, keeping your spine neutral and knees slightly bent.
4. Rest your free hand on your front thigh and let the working arm reach forward toward the pulley, palm facing in.
5. Row the handle toward your lower ribs by driving your elbow back.
6. Finish with the elbow slightly behind your torso without shrugging the shoulder upward.
7. Extend the arm again until the shoulder reaches forward and the elbow straightens.
8. Complete all reps on one side, then switch arms.

## Common mistakes

- Twisting the torso to finish reps
- Shrugging the shoulder at the top
- Standing up during the row
- Stopping short of full reach
- Rounding the lower back

## Form cues

- Drive elbow back
- Row toward lower ribs
- Keep torso angle fixed
- Keep shoulders level
- Let the lat stretch

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 10–12 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Single Arm Staggered Stance Dumbbell Row](https://seto.fit/exercises/single-arm-staggered-stance-dumbbell-row/), [Chest Supported Dumbbell Underhand Row](https://seto.fit/exercises/chest-supported-dumbbell-underhand-row/)
- **Machine**: [Seated Cable Row (Reverse Grip)](https://seto.fit/exercises/seated-cable-row-reverse-grip/), [Seated Machine Row](https://seto.fit/exercises/seated-machine-row/)
- **Suspension trainer**: [Suspension Trainer Knee Tuck Row](https://seto.fit/exercises/suspension-trainer-knee-tuck-row/), [Feet Elevated Suspension Trainer Row](https://seto.fit/exercises/feet-elevated-suspension-trainer-row/)
- **Resistance bands**: [Chest Supported Reverse Grip Resistance Band Row](https://seto.fit/exercises/chest-supported-reverse-grip-resistance-band-row/), [Resistance Band Bent Over Row](https://seto.fit/exercises/resistance-band-bent-over-row/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Chest Supported Neutral Grip Resistance Band Row](https://seto.fit/exercises/chest-supported-neutral-grip-resistance-band-row/) — Beginner
- **This exercise: Single Arm Cable Bent Over Row — Beginner**
- Harder: [Single Arm Dumbbell Row](https://seto.fit/exercises/dumbbell-single-arm-row/) — Beginner
- Harder: [Cable Bent Over Row](https://seto.fit/exercises/cable-bent-over-row/) — Intermediate

## Quick answers

### What muscles does the Single Arm Cable Bent Over Row work?

Primary: Lats 9/10, Upper back 8/10. Also works: Rhomboids 6/10, Teres major 6/10, Rear delts 5/10, Biceps 5/10.

### Which joints does the Single Arm Cable Bent Over Row load?

Lower back: low, Shoulder: low, Elbow: low, Hip: low.

### When should I do the Single Arm Cable Bent Over Row in a workout?

Accessory. Goes after the main lifts. ≈ 10 min with rest.

### How many sets and reps of the Single Arm Cable Bent Over Row?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–12 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Single Arm Cable Bent Over Row?

Dumbbells: Single Arm Staggered Stance Dumbbell Row, Chest Supported Dumbbell Underhand Row. Machine: Seated Cable Row (Reverse Grip), Seated Machine Row. Suspension trainer: Suspension Trainer Knee Tuck Row, Feet Elevated Suspension Trainer Row. Resistance bands: Chest Supported Reverse Grip Resistance Band Row, Resistance Band Bent Over Row.

### What is an easier version of the Single Arm Cable Bent Over Row?

Chest Supported Neutral Grip Resistance Band Row (Beginner).

### What is a harder version of the Single Arm Cable Bent Over Row?

Single Arm Dumbbell Row (Beginner), Cable Bent Over Row (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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