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Chest · Cable · Intermediate

How to do Cable One Arm Lateral Bent-over

The cable one arm lateral bent-over is an isolation exercise targeting the pectoral muscles, performed using a cable machine. It involves extending one arm laterally while bent over, focusing on chest activation with secondary involvement of the deltoids and trapezius.

Cable One Arm Lateral Bent-over demonstration
Primary muscle
Chest
Also works
Deltoids and Trapezius
Equipment
Cable
Level
Intermediate
Category
Chest

How to do Cable One Arm Lateral Bent-over, step by step

  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

Cable One Arm Lateral Bent-over works your chest as the main mover, with help from your deltoids and trapezius.

Track Cable One Arm Lateral Bent-over in SPLYT

Cable One Arm Lateral Bent-over is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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