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

If you can't do the Cable One Arm Bent Over Row, use exercises that load unilateral scapular retraction and horizontal pull: single-arm dumbbell row, landmine single-arm row, barbell bent-over row, chest-supported row, or inverted row. Focus on retracting the scapula, keeping a neutral spine, and pulling with the elbows to activate the lats and rhomboids.

Original Exercise: Cable One Arm Bent Over Row

Cable One Arm Bent Over Row
Primary Muscle
Upper-back
Equipment
Cable
Difficulty
Intermediate
Type
Compound
Secondary Muscles: Biceps, Forearms
How to Perform Cable One Arm Bent Over Row
  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.

Ranked Cable One Arm Bent Over Row Alternatives

Best Match
Band One Arm Standing Low Row

1. Band One Arm Standing Low Row

90% Match
Upper-back Band Intermediate Isolation
How to perform this exercise
  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.
One Arm Towel Row

2. One Arm Towel Row

87.9% Match
Upper-back Body-weight Intermediate Isolation
How to perform this exercise
  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.
Smith One Arm Row

3. Smith One Arm Row

87.7% Match
Upper-back Smith-machine Intermediate Isolation
How to perform this exercise
  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.
Shotgun Row

4. Shotgun Row

85% Match
Lats Cable Intermediate Isolation
How to perform this exercise
  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.
Lever One Arm Bent Over Row

5. Lever One Arm Bent Over Row

84.7% Match
Upper-back Barbell Intermediate Isolation
How to perform this exercise
  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.
Cable Standing Row (v-bar)

6. Cable Standing Row (v-bar)

83.4% Match
Upper-back Cable Intermediate Isolation
How to perform this exercise
  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.
Cable Standing Twist Row (v-bar)

7. Cable Standing Twist Row (v-bar)

83.4% Match
Upper-back Cable Intermediate Isolation
How to perform this exercise
  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.
Kettlebell Two Arm Row

8. Kettlebell Two Arm Row

83% Match
Upper-back Kettlebell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body.
  2. Bend forward at the hips, keeping your back straight and your core engaged.
  3. Pull the kettlebells up towards your chest, squeezing your shoulder blades together.
  4. Pause for a moment at the top, then slowly lower the kettlebells back down to the starting position.
  5. Repeat for the desired number of repetitions.
Kettlebell Alternating Row

9. Kettlebell Alternating Row

81.7% Match
Upper-back Kettlebell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body.
  2. Bend forward at the hips, keeping your back straight and your core engaged.
  3. Pull one kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
  4. Lower the kettlebell back down to the starting position and repeat with the other arm.
  5. Continue alternating arms for the desired number of repetitions.
Lever T Bar Row

10. Lever T Bar Row

81.4% Match
Upper-back Lever Intermediate Isolation
How to perform this exercise
  1. Adjust the seat height and footplate position to ensure proper alignment.
  2. Sit on the machine with your chest against the pad and your feet flat on the footplate.
  3. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
  4. Keep your back straight and engage your core.
  5. Pull the handles towards your torso, squeezing your shoulder blades together.

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.

How to Choose the Right Substitute

Match the substitute to your limitation and training goal. If you need spinal support pick chest-supported rows or inverted rows to limit lumbar demand; cue "sternum up, hinge at the hips" to preserve thoracic extension. For unilateral weakness choose single-arm dumbbell or landmine rows and emphasize "pull through the elbow" to bias lats. Consider equipment availability (barbell, dumbbell, landmine, rings) and the desired moment arm: higher torso angle increases posterior chain bracing. Track progressive overload with load, tempo, or reps while maintaining scapular retraction and a neutral spine.

Frequently Asked Questions

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.

What is the best bodyweight alternative to Cable One Arm Bent Over Row?

The inverted row (Australian pull-up) is the top bodyweight substitute because it preserves the horizontal-pull pattern and allows unilateral progressions. Keep your body rigid, pull the chest to the bar, and lead the movement with the elbow to emphasize lats and mid-back recruitment.

Can I build muscle without doing Cable One Arm Bent Over Row?

Yes, you can build upper-back muscle using equivalent movement patterns such as single-arm dumbbell rows, barbell bent-over rows, chest-supported rows, and progressively loaded inverted rows. Prioritize progressive overload, full range of motion, and cues like scapular retraction and elbow-driven pulls to ensure similar muscle activation.

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