Cable One Arm Lateral Bent-over
- Target muscle
- Pectoralis Major Sternal Head
- Synergist muscles
- Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head
- Equipment
- Cable
- Body part
- Chest
- Type
- Strength
The cable one arm lateral bent-over is a single-arm chest exercise that primarily targets the chest (pectoralis major, sternal head), with assistance from the front shoulder, upper chest, lats, and levator scapulae. Performed bent at the hips with a low cable, it keeps constant tension on the working side and lets you train one arm at a time to even out strength imbalances.
How to do the Cable One Arm Lateral Bent-over
- 1Set the pulley to the lowest position and attach a single handle. Stand to the side of the machine so the cable runs across your body toward the working arm.
- 2Grip the handle with your outside hand and step away to create tension. Hinge at your hips until your torso is bent over toward roughly parallel with the floor, knees slightly bent.
- 3Brace your core and let the working arm hang down and slightly across your body, feeling a stretch through your chest.
- 4Pull the handle up and out in a wide arc, leading with your hand and keeping a soft, fixed bend in your elbow.
- 5Squeeze your chest at the top as the handle reaches roughly shoulder height, without rotating your torso to help.
- 6Lower the handle under control along the same arc, resisting the cable until you feel a full stretch again.
- 7Complete all reps on one side, then switch the handle to the other hand and repeat.
Form tips
- Keep a soft, unchanging bend in your elbow throughout — the movement should come from your shoulder and chest, not from straightening the arm.
- Brace your core and hold the bent-over position steady so your torso doesn't rock to swing the weight up.
- Lead the motion with your hand sweeping in a wide arc to keep tension on the chest rather than the front shoulder.
- Start light: single-arm cable work exposes weaknesses, and constant tension makes a modest load feel heavy.
Common mistakes
- Bending and straightening the elbow so the move becomes a triceps press, which shifts work off the chest and reduces the stretch.
- Rotating or rocking the torso to fling the handle up, which uses momentum and lets the working chest off the hook.
- Setting the weight too heavy, which shortens the range of motion and pulls you out of the bent-over position.
- Rounding the lower back during the hip hinge, which puts the spine at risk under load.
Frequently asked questions
What muscles does the cable one arm lateral bent-over work?
It primarily works the chest (pectoralis major, sternal head), with the front deltoid, upper chest (clavicular head), latissimus dorsi, and levator scapulae assisting as synergists.
Why train one arm at a time?
Working one side at a time helps even out left-right strength imbalances and lets you focus on a full stretch and squeeze without your stronger side taking over.
How many sets and reps should I do?
As an isolation accessory, 3-4 sets of 10-15 reps per arm with a controlled tempo works well. Pick a weight you can move without rocking your torso.
Where should I feel this exercise?
You should feel it across the working side of your chest, with some help from the front shoulder. If you mostly feel your triceps, keep your elbow fixed and lead with your hand instead.
