upper backcable
cable one arm bent over row
cable one arm bent over row is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand facing a cable machine with your feet shoulder-width apart.
Step 2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
Step 3. Grasp the cable handle with one hand, palm facing inward, and extend your arm fully.
Step 4. Pull the cable handle towards your body, keeping your elbow close to your side, until your hand reaches your lower chest.
Step 5. Pause for a moment, then slowly extend your arm back to the starting position.
Muscles & body parts
Primary muscles
upper back
Secondary muscles
bicepsforearms
Primary body parts
back
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength. Quick templates or custom. Download Delibra to get started.