Intermediate
CABLE ONE ARM BENT OVER ROW
Back
Body Part
Upper back
Target Muscle
Cable
Equipment
Intermediate
Difficulty
Target Muscles
Upper back
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand facing a cable machine with your feet shoulder-width apart.
2
Step:2 Bend your knees slightly and hinge forward at the hips, keeping your back straight.
3
Step:3 Grasp the cable handle with one hand, palm facing inward, and extend your arm fully.
4
Step:4 Pull the cable handle towards your body, keeping your elbow close to your side, until your hand reaches your lower chest.
5
Step:5 Pause for a moment, then slowly extend your arm back to the starting position.
6
Step:6 Repeat for the desired number of repetitions, then switch sides.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
