Animated GIF · Available via API
gif_boxCable One Arm Lateral Bent-over
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
CableCategory
strength
Mechanic
compound
Cal/min
5.5
Force
push
Cable One Arm Lateral Bent-over is a intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Deltoids and Trapezius.
list_alt Step-by-Step Instructions
Stand with your feet shoulder-width apart, facing a cable machine.
Grasp the handle with one hand and step back to create tension on the cable.
Bend forward at the waist, keeping your back straight and your core engaged.
Extend your arm out to the side, parallel to the ground, with a slight bend in your elbow.
Slowly bring your arm back to the starting position, maintaining control throughout the movement.
Repeat for the desired number of repetitions, then switch sides.
warning Common Mistakes
Losing tension in the core or lower back partway through the movement — because Cable One Arm Lateral Bent-over loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.
Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.
Standing too close to or too far from the pulley, which changes the resistance curve and can take tension off the target muscle at the top or bottom of the rep.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Cable One Arm Lateral Bent-over is classified as a Intermediate strength exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Chest movements first. It fits well in programs focused on strength training and pairs naturally with other Chest movements in a balanced routine.
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