---
title: "Cable One Arm Bent Over Row"
description: "Attach a single handle to a low pulley on a cable machine."
locale: en
slug: cable-one-arm-bent-over-row
url: "https://hi.fitness/exercises/cable-one-arm-bent-over-row"
primaryMuscle: "Upper back"
secondaryMuscles: ["Biceps"]
equipment: ["Bodyweight"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/983847c0-cable-one-arm-bent-over-row.mp4"
updatedAt: 2026-07-30T22:30:08+00:00
---
# Cable One Arm Bent Over Row

Attach a single handle to a low pulley on a cable machine.

## How to do it

1. Attach a single handle to a low pulley on a cable machine. Stand facing the machine, holding the handle with your left hand. Step back with one foot to create tension in the cable.
2. Bend at the hips slightly to the floor, keeping your knees bent and your back flat. Place your right hand on your right knee for support.
3. Pull the handle towards your lower abdomen, bringing your elbow back. Focus on squeezing your shoulder blade towards your spine.
4. Slowly extend your arm back to the starting position with control. Repeat for the desired number of repetitions, then switch to your right hand.

## Form tips

- Exhale as you pull the handle towards you and inhale as you extend your arm back.
- Start with a lighter weight to ensure proper form and gradually increase the resistance as you build strength.
- Focus on the contraction of your back muscles as you pull the handle towards you.

## Similar exercises

- [Bent-over Row with Bar](https://hi.fitness/exercises/bent-over-row-with-bar) - Upper back · Other
- [Band Bent-over Row](https://hi.fitness/exercises/band-bent-over-row) - Upper back · Resistance band
- [Barbell Meadows Row](https://hi.fitness/exercises/barbell-meadows-row) - Upper back · Barbell
- [Barbell Long Landmine Row](https://hi.fitness/exercises/barbell-long-landmine-row) - Upper back · Barbell
- [Resistance Band - Cable Row](https://hi.fitness/exercises/resistance-band-cable-row) - Upper back · Resistance band
- [Suspension Trainer with Grips Bent Knee Inverted Row](https://hi.fitness/exercises/suspension-trainer-with-grips-bent-knee-inverted-row) - Upper back · Suspension trainer
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