Cable One Arm Bent Over Row

upper backbackcable

Matutunan kung paano gawin ang Cable One Arm Bent Over Row nang may tamang form at technique. Ang cable exercise na ito ay pangunahing nagta-target sa iyong Upper Back, na may secondary emphasis sa Biceps, Forearms.

Cable One Arm Bent Over Row exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable One Arm Bent Over Row

Sundin ang mga hakbang na ito para maisagawa ang Cable One Arm Bent Over Row nang may tamang form:

  1. 1Tumayo nang nakaharap sa cable machine, may pagitan ng balikat ang mga paa.
  2. 2Bahagyang tekukin ang mga tuhod at yumuko sa balakang, pinapanatiling tuwid ang likod.
  3. 3Hawakan ang cable handle gamit ang isang kamay, nakaharap ang palad sa loob, at iextend ang braso nang buo.
  4. 4Hilahin ang cable handle patungo sa katawan, pinapanatiling malapit ang siko sa tagiliran, hanggang maabot ng kamay ang ibabang bahagi ng dibdib.
  5. 5Huminto sandali, pagkatapos dahan-dahang ibalik ang braso sa simula.
  6. 6Ulitin para sa nais na bilang ng repetisyon, pagkatapos lumipat sa kabilang panig.

Mga Muscles na Ginagamit sa Cable One Arm Bent Over Row

Primary

upper back

Secondary

bicepsforearms

Exercise Details

Equipment
cable
Body Part
back
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Cable One Arm Bent Over Row?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Cable One Arm Bent Over Row?

Ang Cable One Arm Bent Over Row ay pangunahing nagta-target sa iyong Upper Back. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Forearms. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Cable One Arm Bent Over Row?

Ang Cable One Arm Bent Over Row ay nangangailangan ng cable. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Cable One Arm Bent Over Row nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang nakaharap sa cable machine, may pagitan ng balikat ang mga paa. Bahagyang tekukin ang mga tuhod at yumuko sa balakang, pinapanatiling tuwid ang likod. Hawakan ang cable handle gamit ang isang kamay, nakaharap ang palad sa loob, at iextend ang braso nang buo. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Cable One Arm Bent Over Row?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).

What are the best sets and reps for the Cable One Arm Bent Over Row?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Cable One Arm Bent Over Row best for?

The Cable One Arm Bent Over Row fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

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