Cable One Arm Lateral Bent-Over

Expert Advice

Maintain a flat back and a slight bend in the knees to target the correct muscles without straining your lower back.

How-to-do Steps

Set the cable to the lowest position and select the appropriate weight.
Stand with feet shoulder-width apart and knees slightly bent.
Bend forward at the hips until your torso is nearly parallel to the floor.
Grasp the cable handle with one hand and let it hang straight down.
With a slight bend in the elbow, lift the arm out to the side until it is parallel with the floor.
Slowly lower the handle back to the starting position.
Repeat for the desired number of repetitions before switching arms.

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Muscles Worked

Cable One Arm Lateral Bent-Over primarily targets the Chest, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Chest40%

Secondary

Shoulders20%

Lats20%

Traps20%

Equipment

Cable

Exercise Type

Strength

Sets & Reps Guidance

Beginner3 x 10-12

Intermediate4 x 8-10

Advanced4 x 6-8

Frequently Asked Questions

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

Cable One Arm Lateral Bent-Over primarily targets the Chest. Secondary muscles involved include Shoulders, Lats, Traps. It is classified as a Strength exercise performed with Cable.

How many sets and reps should I do for Cable One Arm Lateral Bent-Over?

For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.

Is Cable One Arm Lateral Bent-Over suitable for beginners?

Cable One Arm Lateral Bent-Over is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.