PlanWorkouts

Exercise 0191 · REF dB07vDu

Cable One Arm Lateral Bent-Over exercise animation

Cable One Arm Lateral Bent-Over

Category
Chest
Equipment
Cable
Target
Pectorals

This lateral bent-over cable movement crosses over between a chest fly and a rear delt exercise depending on the angle, working the pecs and front delts as the arm sweeps across the body from a bent-over position. It's a less standard exercise, useful for adding variety to a chest or shoulder day that's grown repetitive. Keeping the torso still and hinged is what keeps the tension on the target muscles instead of the lower back.

How to Do the Cable One Arm Lateral Bent-Over

  1. Stand with your feet shoulder-width apart, facing a cable machine.
  2. Grasp the handle with one hand and step back to create tension on the cable.
  3. Bend forward at the waist, keeping your back straight and your core engaged.
  4. Extend your arm out to the side, parallel to the ground, with a slight bend in your elbow.
  5. Slowly bring your arm back to the starting position, maintaining control throughout the movement.
  6. Repeat for the desired number of repetitions, then switch sides.

Muscles Worked

The Cable One Arm Lateral Bent-Over primarily targets the Pectorals, with Deltoids as the primary synergist muscle group, along with the Trapezius.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have cable? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Cable One Arm Lateral Bent-Over work?
The Cable One Arm Lateral Bent-Over primarily targets the pectorals, with the deltoids and trapezius assisting.
What equipment do I need for the Cable One Arm Lateral Bent-Over?
The Cable One Arm Lateral Bent-Over is done with a cable.
What's a good alternative to the Cable One Arm Lateral Bent-Over?
If you don't have access to a cable, the Archer Push Up targets the same pectorals using body weight instead.