Back · Cable
Cable One Arm Bent Over Row
How to do the cable one arm bent over row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Set a single handle on a low pulley and stand facing the machine. Hinge at the hips with a neutral spine, grip the handle with one hand, and pull it toward your hip while driving the elbow back. Lower under control and keep your torso braced and still.
- 1Lat and upper back on the working side contracting as you pull to the hip
- 2Core braced and spine neutral holding the hinge position
- 3Shoulder blade squeezing back at the top, controlled on the release
Common mistakes
- Rounding your back; hold the hinge and keep your chest proud
- Twisting or rotating your torso to yank the weight up
- Shrugging or pulling with the arm alone instead of the back
Muscles worked
The cable one arm bent over row mainly works the lats and mid traps, with the biceps, forearms, lower back, obliques, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Lower BackSupport
- ObliquesSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the cable one arm bent over row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.