Cable One Arm Bent Over Row

RhomboidsCableBeginner
Stand facing a cable machine with your feet shoulder-width apart. Attach a D-handle to the cable machine at a low height. Grab the D-handle with one hand using an overhand grip. Bend your knees slightly and hinge forward at the hips while keeping your back straight. Extend your arm fully while keeping a slight bend in your elbow. Pull the cable towards your torso by retracting your shoulder blade and bending your elbow. Pause briefly at the top of the movement and then slowly return to the starting position. Repeat for the desired number of repetitions and then switch sides.

How to perform the Cable One Arm Bent Over Row

  1. Set up. Set up in a stable, balanced starting position appropriate for the Cable One Arm Bent Over Row using your cable.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your rhomboids.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your rhomboids rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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