Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Exercise Guides » Back

Transform Your Back: Bent-Over One-Arm Cable Pull Guide

How to do the bent-over one-arm cable pull

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:18 AM EDT

Ask Question?

The bent-over one-arm cable pull is an isolation exercise which builds muscle and strength in the latissimus dorsi muscles of the back. But since it’s an isolation exercise it’s recommended to stick with moderate weights to effectively stimulate the muscle by feeling it contract during each repetition.

Training with cables is a great way to benefit from your training since they keep constant tension on your muscle during the exercise. And there are several different variations in which you can do so you’ll never get bored with the options.

So, include the bent-over one-arm cable pull in your back routine to work your lats safely and effectively.

Bent-Over One-Arm Cable Pull Details
Basic Information
Body Part
Back
Primary Muscles
Biceps brachii, Latissimus Dorsi, Rear deltoids, Rhomboids, Teres Major, Trapezius
Secondary Muscles
Core Muscles, Posterior deltoids
Equipment
Cable Machine, Single Handle Attachment.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Concentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance12-20
Power3-5
Muscular endurance12-15
Stability core8-12
Flexibility mobilityVaries
Similar Exercises
  • Barbell Preacher Curl: Build Strong Biceps and Arms Today!
  • Dumbbell Lying Rear Lateral Raise: Target Your Shoulder Muscles
  • Decline Dumbbell Bench Press: Build Chest, Arms & Stability
  • Dumbbell Bench Press: Build Chest, Shoulders, and Arms Fast

Exercise Instructions

  1. Attach a single grip handle to the top of the cable pulley.
  2. Then, face the machine with a slightly bent-over hip-width stance and grip the handle with your left hand.
  3. Now, pull the handle so your elbow goes past your left lat and contract the muscle. Exhale during this portion of the exercise.
  4. Repeat for the ideal number of reps to complete the set.
  5. Now, switch arms to complete the exercise on your right side and then alternate between arms for sets.

Variations & Tips:

  • You can also use a barbell attachment for this exercise to work both lats simultaneously.
  • Stick with moderate weights to effectively work the lats since this is an isolation exercise.
  • The bent-over one-arm cable pull exercise targets the lats which make up a portion of the back muscles in the upper posterior chain.

Watch: How to do the bent-over one-arm cable pull


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Back Exercise Guides
Previous Post

Weighted Captain’s Chair Leg Raise for Stronger Abs & Hips

Next Post

Cable Pallof Press: Strengthen Your Core and Shoulders Today!

Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

Related

Exercises For Sculpted Shoulders
Training

The 7 Best Trainer-Approved Exercises for Sculpted Shoulders

Barbell Rollout From Bench Guide
Arms

Barbell Rollout From Bench: The Ultimate Guide for Strong Abs

Barbell Rear Lunge Guide
Core

Barbell Rear Lunge: The Key to Unlocking Your Glute Potential

Band Push Sit Up Guide
Arms

Band Push Sit-Ups: The Ultimate Core Exercise for Toned Abs

How to do Cable Judo Flip
Arms

Unleash Total Core Power with Dynamic Rotational Strength

How to do Barbell Seated Behind Head Military Press
Arms

Perfect the Seated Barbell Overhead Press for Shoulder Strength

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Pro Bodybuilder Reveals His 5 Most Effective Exercises for Growing Huge Delts

Jay Cutler Explains Why Biceps Isolation Movements Are Necessary for Growing Bigger Arms

Forget Squats — Bear Hug Squats Are The Underrated Core + Leg Destroyer

Actor Dave Bautista Shares Shredded Physique Update at 56

Arnold Schwarzenegger Says Eating More Plant Protein Is the Ultimate ‘Anti-Aging Macronutrient’ That Helps You ‘Reach Older Age Free From Disease’

Chris Aceto Says Mr. Olympia Can’t Be Most Prestigious Contest if Arnold Classic Offers Higher Prize Money, Shares If Samson Dauda Has Gotten Too Heavy

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.