How to Do Cable One Arm Bent Over Row

Cable One Arm Bent Over Row is a back exercise using cable, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Cable

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Cable One Arm Bent Over Row

  1. 01Set the cable pulley to the lowest notch and stand with your feet in a staggered stance, hips hinged at 45 degrees.
  2. 02Grip the D-handle with one hand and rest the non-working hand on your thigh for support.
  3. 03Pull the handle toward your hip, keeping the elbow close to the ribcage and retracting the shoulder blade.
  4. 04Extend the arm fully to the starting position, allowing the cable to pull the shoulder slightly forward for a stretch.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Cable One Arm Bent Over Row

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Avoid rotating the torso toward the cable; keep your sternum facing the floor throughout the entire pulling phase.

Same coaching engine used inside the A90 app

05 / FAQ

Cable One Arm Bent Over Row questions

What muscles does Cable One Arm Bent Over Row work?

Cable One Arm Bent Over Row is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Cable One Arm Bent Over Row correctly?

Set the cable pulley to the lowest notch and stand with your feet in a staggered stance, hips hinged at 45 degrees. Grip the D-handle with one hand and rest the non-working hand on your thigh for support. Pull the handle toward your hip, keeping the elbow close to the ribcage and retracting the shoulder blade. Extend the arm fully to the starting position, allowing the cable to pull the shoulder slightly forward for a stretch.

What is the A90 coach tip for Cable One Arm Bent Over Row?

Avoid rotating the torso toward the cable; keep your sternum facing the floor throughout the entire pulling phase.

Is Cable One Arm Bent Over Row suitable for beginners?

Cable One Arm Bent Over Row is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Cable One Arm Bent Over Row?

Cable One Arm Bent Over Row uses cable.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes cable one arm bent over row into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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