Cable One Arm Bent-over Row
The Cable One Arm Bent-over Row primarily works the Erector Spinae, with secondary activation of the Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Pectoralis Major (Sternal), Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Biceps Brachii (Long Head), Biceps Femoris (Long Head), External Obliques, Gluteus Maximus, Iliopsoas, Quadratus Lumborum, Triceps (Long Head). It is a cable compound exercise at intermediate difficulty.
A cable compound pull exercise targeting the Erector Spinae.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Unilateral |
| Primary | Erector Spinae |
| Secondary | Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Pectoralis Major (Sternal), Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Erector Spinae (back)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Latissimus Dorsi (back)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Major (back)
- Secondary Muscle Teres Minor (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Maximus (glutes)
- Stabilizer Muscle Iliopsoas (hip_flexors)
- Stabilizer Muscle Quadratus Lumborum (core)
- Stabilizer Muscle Triceps (Long Head) (triceps)
Instructions
- Preparation: Grasp cable stirrup. Step back away from pulley, with foot on same side as exercising arm, positioned out to side well behind forward foot. Bend over with hand on nearby bar or above knee for support. Keep back straight and knees slightly bent. Allow shoulder with stirrup to be pulled forward. Execution: Pull cable attachment to side of torso, pulling shoulder back. Return until arm is extended and shoulder is stretched forward. Repeat. Continue with opposite arm. Comments: Supporting hand can also be placed on nearby bar, available on some pulley machines. Hamstrings and Gluteus Maximus stabilize near top of movement on forward leg.
Alternative Exercises
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