How to do the Cable One Arm Lateral Bent-over
Cable One Arm Lateral Bent-over is an 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.
Cable One Arm Lateral Bent-over demonstration · © GymiaFit
Cable One Arm Lateral Bent-over at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Deltoids, Trapezius
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Cable One Arm Lateral Bent-over step by step
- 1Stand with your feet shoulder-width apart, facing a cable machine.
- 2Grasp the handle with one hand and step back to create tension on the cable.
- 3Bend forward at the waist, keeping your back straight and your core engaged.
- 4Extend your arm out to the side, parallel to the ground, with a slight bend in your elbow.
- 5Slowly bring your arm back to the starting position, maintaining control throughout the movement.
- 6Repeat for the desired number of repetitions, then switch sides.
Cable One Arm Lateral Bent-over — questions
What muscles does the Cable One Arm Lateral Bent-over work?
The Cable One Arm Lateral Bent-over primarily targets the Pectorals. It also recruits the Deltoids, Trapezius as secondary movers.
What equipment do I need for the Cable One Arm Lateral Bent-over?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable One Arm Lateral Bent-over suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable One Arm Lateral Bent-over?
Cable Bench Press, Cable Cross-over Variation, Cable Decline One Arm Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable One Arm Lateral Bent-over demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.