Cable Bent-Over Single-Arm Row
One handle rowed from a low pulley with the feet square and the torso bent almost level, so the pull runs up toward the ribs.
How to do it
Setup
Facing the low pulley, feet hip-width, hinged until the torso is nearly level, one handle on a long arm.
Steps
- Row the handle to the side of the waist.
- Keep the hips and shoulders square as the elbow rises.
- Lower to a long arm and let the blade reach forward.
Common mistakes
Rising out of the deep hinge: the torso stays near level; lighter stack. Twisting the chest toward the working side: square shoulders. Knees locked: soft knees keep the lower back safe.
Breathing
Exhale on the row, inhale lowering.
