Cable One Arm Lateral Bent-over
Also known as: one arm cable lateral bent-over
What Cable One Arm Lateral Bent-over really gives you is a chest that grows from tension, driven by unbroken cable tension.
How to do Cable One Arm Lateral Bent-over
- Stand with your feet shoulder-width apart, facing a cable machine.
- Grasp the handle with one hand and step back to create tension on the cable.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arm out to the side, parallel to the ground, with a slight bend in your elbow.
- Slowly bring your arm back to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions, then switch sides.
Cable One Arm Lateral Bent-over Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Move the pin one plate once the last rep feels easy.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Stretch the return phase before adding weight.
Common Cable One Arm Lateral Bent-over Mistakes
Letting the stack touch down between reps
Stop just short of the stack so tension never resets.
Cutting the range short so the chest never lengthens
Lower under control to a real stretch before pressing back.
Easier and Harder Than Cable One Arm Lateral Bent-over
Swap Cable One Arm Lateral Bent-over For
Cable One Arm Lateral Bent-over — Frequently Asked Questions
How do you do the Cable One Arm Lateral Bent-over?
Stand with your feet shoulder-width apart, facing a cable machine. Grasp the handle with one hand and step back to create tension on the cable. Bend forward at the waist, keeping your back straight and your core engaged. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable One Arm Lateral Bent-over work?
The Cable One Arm Lateral Bent-over primarily targets the pectorals. It is classified as a chest exercise and is performed with a cable machine.
How many sets and reps of the Cable One Arm Lateral Bent-over should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable One Arm Lateral Bent-over good for beginners?
Not usually. The Cable One Arm Lateral Bent-over is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable One Arm Lateral Bent-over?
Try the Assisted Chest Dip (kneeling), Band One Arm Twisting Chest Press or the Weighted Drop Push Up. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable One Arm Lateral Bent-over the same as the one arm cable lateral bent-over?
Yes. The Cable One Arm Lateral Bent-over is also commonly called the one arm cable lateral bent-over. Different gyms and training programs label it differently, but "one arm cable lateral bent-over" refer to this same movement.
