Single Arm Cable Bent Over Row — how to, muscles worked, alternatives

How to do the Single Arm Cable Bent Over Row

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

Full technique — 8 steps

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

Compared with similar variants

	Single Arm Cable Bent Over Row	Barbell Bent Over Row	Single Arm Dumbbell Row	Seated Machine Row
Level	Beginner	Intermediate	Beginner	Beginner
Technique to learn	easy	moderate	moderate	easy
How tiring	moderate	high	moderate	moderate
Lower back	low	high	low	—
Shoulder	low	low	low	low
Equipment	Cable machine	Barbell	Dumbbells, Flat bench	Seated row machine

An estimate from our exercise ratings, not medical advice. How we rate exercises

Substitutes by equipment

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

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 Beginner
This exercise Single Arm Cable Bent Over Row Beginner
Harder Single Arm Dumbbell Row Beginner
Harder Cable Bent Over Row Intermediate

Too hard for now? Start with the Chest Supported Neutral Grip Resistance Band Row.

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.