Chest Exercise · Cable

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Cable One Arm Lateral Bent-Over

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.

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Also known as: Cable One Arm Lateral Bent Over

Category

Chest

Equipment

Cable

Target

Pectorals

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Cable One Arm Lateral Bent-Over

1. Face a cable machine and take a shoulder-width stance.
2. Take hold of the handle with one hand and step backward until the cable has tension.
3. Hinge forward from your waist, keeping your spine straight and your core tight.
4. Raise your arm out to the side until it's level with the floor, holding a slight bend in the elbow.
5. Lower your arm back down under control, staying steady through the full range.
6. Complete your reps, then switch arms and repeat on the other side.

Technique & Form Tips

Press by straightening the elbows while controlling the movement of the upper arms. Bench presses, push-ups and dips use different support points and shoulder positions; match the setup and range to the demonstrated variation.

Common Mistakes to Avoid

• Extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.
• Using the wrong shoulder setup: Follow the specific support and shoulder movement shown. A bench-press setup does not apply unchanged to a push-up or dip.
• Using momentum: Control the descent and ascent to focus on steady movement.

How to Breathe During This Exercise

Exhale during the pushing phase and inhale during the return.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Cable One Arm Lateral Bent-Over mainly targets your Pectorals, with your Deltoids helping support the movement, along with your Trapezius.

More Chest Exercises

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

More Pectorals Exercises

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

Equipment Alternatives

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

Chest Dip Body Weight · Pectorals Barbell Bench Press Barbell · Pectorals Deep Push Up Dumbbell · Pectorals Exercise Ball Pike Push Up Stability Ball · Pectorals

FAQ

What muscles does the Cable One Arm Lateral Bent-Over work?

The Cable One Arm Lateral Bent-Over mainly works your pectorals. It also helps strengthen your deltoids and trapezius. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Cable One Arm Lateral Bent-Over?

You do the Cable One Arm Lateral Bent-Over with a cable. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Cable One Arm Lateral Bent-Over?

One mistake to watch for is extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Cable One Arm Lateral Bent-Over?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Cable One Arm Lateral Bent-Over?

The Chest Dip trains your pectorals with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.