Cable one arm bent over row

Category

Back

Difficulty

Intermediate

Equipment

Cable Pulley Machine

Primary muscles

Latissimus Dorsi, Teres Major

Secondary muscles

Rhomboids, Biceps Brachii

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.