Bodyweight
Back Lever
Upper Back · Back
Intermediate6
Demonstration
AdvancedCompoundCable
Cable One Arm Bent Over Row
Upper Back · Back
5
sets
4–6
reps
3m
Rest time
~9
Calories / set
Instructions
- 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.
Muscles worked
Primary
Upper Back
biceps
Secondary
bicepsforearms
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
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Alternatives
Bodyweight
Back Lever
Upper Back · Back
Intermediate6
Resistance band
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Upper Back · Back
Beginner9
Resistance band
Band One Arm Twisting Seated Row
Upper Back · Back
Beginner9
Barbell
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Upper Back · Back
Advanced12
Barbell
Barbell Incline Row
Upper Back · Back
Advanced12
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Upper Back · Back
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