10 Best Cable One Arm Bent Over Row Alternatives for Limited Equipment

The Cable One Arm Bent Over Row is done standing with a cable machine. Ranked closest by our scoring: the Band One Arm Standing Low Row, the One Arm Towel Row and the Smith One Arm Row.

Cable One Arm Bent Over RowWatch the Cable One Arm Bent Over Row

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Cable One Arm Bent Over Row

The steps for the Cable One Arm Bent Over Row itself, so you can judge how close each substitute below really is.

Upper Back, with biceps, forearms · Cable · Intermediate · Compound

  1. Stand facing a cable machine with your feet shoulder-width apart.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Grasp the cable handle with one hand, palm facing inward, and extend your arm fully.
  4. Pull the cable handle towards your body, keeping your elbow close to your side, until your hand reaches your lower chest.
  5. Pause for a moment, then slowly extend your arm back to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides.

The 10 Best Cable One Arm Bent Over Row Alternatives

10 substitutes, ranked by how closely each one matches the Cable One Arm Bent Over Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Band One Arm Standing Low RowPlay demonstration

    1. Band One Arm Standing Low Row

    90% match

    Upper Back · Intermediate · Compound

    A good swap when you have a band to work with, and it still works the upper back.

    • Band
    How to perform it
    1. Attach the band to a stable anchor point at waist height.
    2. Stand facing the anchor point with your feet shoulder-width apart.
    3. Hold the band with one hand, palm facing inward, and step back to create tension in the band.
    4. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    5. Pull the band towards your waist, squeezing your shoulder blades together.
    6. Pause for a moment at the top of the movement, then slowly release the band back to the starting position.
    7. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: upper back, the same as the Cable One Arm Bent Over Row
    • Equipment: a band, not a cable
    • Body position: standing, the same as the Cable One Arm Bent Over Row
  2. One Arm Towel RowPlay demonstration

    2. One Arm Towel Row

    88% match

    Upper Back · Intermediate · Compound

    Use this when you have nothing to train with, because it works the upper back with bodyweight alone.

    • Bodyweight
    How to perform it
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arm fully, allowing the towel to hang in front of you.
    4. Pull the towel towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: upper back, the same as the Cable One Arm Bent Over Row
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable One Arm Bent Over Row
    • Balance: harder to stay steady on than the Cable One Arm Bent Over Row
  3. Smith One Arm RowPlay demonstration

    3. Smith One Arm Row

    88% match

    Upper Back · Intermediate · Compound

    A good swap when you have a Smith machine to work with, and it still works the upper back.

    • Smith-machine
    How to perform it
    1. Adjust the height of the smith machine bar to waist level.
    2. Stand facing the smith machine with your feet shoulder-width apart.
    3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    4. Grasp the bar with one hand using an overhand grip, with your palm facing down.
    5. Keep your elbow close to your body and pull the bar towards your waist, squeezing your shoulder blades together.
    6. Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position.
    7. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: upper back, the same as the Cable One Arm Bent Over Row
    • Equipment: a machine, not a cable
    • Body position: standing, the same as the Cable One Arm Bent Over Row
    • Balance: easier to stay steady on than the Cable One Arm Bent Over Row
  4. Shotgun Row

    4. Shotgun Row

    85% match

    Lats · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the lats rather than the upper back.

    • Cable
    How to perform it
    1. Attach a single handle to a low cable.
    2. After selecting the correct weight, stand a couple feet back with a wide-split stance. Your arm should be extended and your shoulder forward. This will be your starting position.
    3. Perform the movement by retracting the shoulder and flexing the elbow. As you pull, supinate the wrist, turning the palm upward as you go.
    4. After a brief pause, return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, not upper back
    • Equipment: a cable, the same as the Cable One Arm Bent Over Row
    • Body position: standing, the same as the Cable One Arm Bent Over Row
  5. Lever One Arm Bent Over RowPlay demonstration

    5. Lever One Arm Bent Over Row

    85% match

    Upper Back · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the upper back.

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with an overhand grip.
    2. Bend forward at the hips, keeping your back straight and your head up.
    3. Let the barbell hang in front of you with your arms fully extended.
    4. Pull the barbell up towards your chest, keeping your elbows close to your body.
    5. Squeeze your shoulder blades together at the top of the movement.
    6. Lower the barbell back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: bent-over row, the same as the Cable One Arm Bent Over Row
    • Primary muscle: upper back, the same as the Cable One Arm Bent Over Row
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Cable One Arm Bent Over Row
  6. Cable Standing Row (V-bar)Play demonstration

    6. Cable Standing Row (V-bar)

    83% match

    Upper Back · Intermediate · Compound

    Pick this when you want an easier version that still works the upper back.

    • Cable
    How to perform it
    1. Stand facing the cable machine with your feet shoulder-width apart.
    2. Grasp the v-bar attachment with an overhand grip, palms facing down.
    3. Keep your back straight and your core engaged.
    4. Pull the v-bar towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Cable One Arm Bent Over Row
    • Equipment: a cable, the same as the Cable One Arm Bent Over Row
    • Body position: standing, the same as the Cable One Arm Bent Over Row
  7. Cable Standing Twist Row (V-bar)Play demonstration

    7. Cable Standing Twist Row (V-bar)

    83% match

    Upper Back · Intermediate · Compound

    The same equipment, taken with a close grip.

    • Cable
    How to perform it
    1. Attach a v-bar attachment to a cable machine at chest height.
    2. Stand facing the cable machine with your feet shoulder-width apart.
    3. Grasp the v-bar with an overhand grip, palms facing down.
    4. Take a step back to create tension in the cable.
    5. Keep your back straight and core engaged throughout the exercise.
    6. Pull the v-bar towards your torso by retracting your shoulder blades and bending your elbows.
    7. As you pull, twist your torso to one side, squeezing your shoulder blades together.
    8. Pause for a moment at the top of the movement, feeling the contraction in your upper back.
    9. Slowly release the tension and return to the starting position, untwisting your torso.
    10. Repeat the movement for the desired number of repetitions, alternating the twisting direction with each rep.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: upper back, the same as the Cable One Arm Bent Over Row
    • Equipment: a cable, the same as the Cable One Arm Bent Over Row
    • Body position: standing, the same as the Cable One Arm Bent Over Row

Why You Might Need a Cable One Arm Bent Over Row Alternative

You may swap the Cable One Arm Bent Over Row for shoulder pain, limited access to cable stations, or to correct asymmetries. Shoulder or lower-back irritation often requires reduced torso angle, choose a chest-supported row to remove lumbar shear and maintain scapular retraction. If you lack cables, the single-arm dumbbell or landmine row preserves unilateral loading and similar elbow-driven lat activation. Programming variety also helps: alternating vertical and horizontal pull angles recruits posterior deltoids and mid-traps differently. Use the cue "brace your core and lead the pull with the elbow" to keep clean biomechanics while reducing risk.

Cable One Arm Bent Over Row FAQ

What muscles does Cable One Arm Bent Over Row work?

It primarily targets the latissimus dorsi, rhomboids, and middle trapezius while recruiting posterior deltoids and biceps as secondary movers. The erector spinae and glutes stabilize the torso, so keep a neutral spine and pull with the elbow to maximize scapular retraction and lat activation.

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