Instructions

1

Stand facing the cable machine with feet shoulder-width apart. Position yourself at a distance where the cable attachment is slightly above head height. Maintain an upright posture with a slight forward lean.

2

Grasp the rope or handle attachment with both hands using a neutral grip (palms facing each other). Engage your core and maintain a neutral spine throughout the movement.

3

With controlled movement, allow the cable to extend your arms upward and forward, creating a lengthening stretch across your back and shoulders. The lats should be fully extended at the top position.

4

Powerfully drive the handle downward and toward your torso by contracting the latissimus dorsi. Pull the attachment to approximately mid-chest level, squeezing the lats at the bottom position. Return to the starting position with control.

PRIMARY MUSCLESLatissimus Dorsi

SECONDARY MUSCLESTrapezius, Rhomboids, Biceps, Posterior Deltoid

EQUIPMENTCable

DIFFICULTYIntermediate

Overview

When programming for Latissimus Dorsi growth, the Cable One Arm Bent over Row stands out as a highly efficient Strength choice. Performing this movement with Cable forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Allows for a natural movement path that closely mimics functional daily activities.
Significantly enhances the structural integrity and power of the Latissimus Dorsi.
Improves overall Back stability and proprioception during heavy loads.
Reduces the likelihood of Back injuries by reinforcing connective tissue strength.

Common Mistakes

Failing to achieve a full range of motion, which drastically limits Latissimus Dorsi engagement.
Using excessive momentum to swing the Cable rather than controlling the eccentric phase.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Back.

Pro Tips

Control the eccentric (lowering) phase of the Cable One Arm Bent over Row for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Latissimus Dorsi. However, the movement also recruits Trapezius, Rhomboids, Biceps, Posterior Deltoid to maintain control of the Cable.

Exercise Variations

Dumbbell Cable One Arm Bent over Row
Cable Cable One Arm Bent over Row
Banded Cable One Arm Bent over Row

Beginner Tips

If you are new to the Cable One Arm Bent over Row, focus on mastering the movement pattern with zero weight before adding Cable.

Cable One Arm Bent over Row