Cable One Arm Lateral Bent over
Sculpt well-defined shoulders with the Cable One Arm Lateral Bent Over. This isolation exercise targets your lateral and posterior deltoids, enhancing
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Cable One Arm Lateral Bent over
Cable One Arm Press on Exercise Ball
Chest · Pectoralis Major Sternal Head · Cable
Cable One Arm Fly on Exercise Ball
Chest · Pectoralis Major Sternal Head · Cable
Dumbbell One Arm Pullover on Exercise Ball
Chest · Pectoralis Major Sternal Head · Dumbbell
Description
This exercise focuses on the lateral muscles with a single arm movement, providing an intense workout for the shoulder and back muscles.
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How to do Cable One Arm Lateral Bent over
- 01Setup
Stand with your side facing a low cable pulley, a few feet away, and grasp the D-handle with your far hand. Hinge at your hips, keeping a straight back, until your torso is nearly parallel to the floor.
- 02Setup
Let the arm holding the handle hang straight down towards the floor, extended beneath your chest, with a slight bend in your elbow and your palm facing inward.
- 03
Keeping your torso stable and your elbow angle consistent, raise the handle out to the side and slightly upwards, focusing on contracting your rear and lateral deltoid.
- 04
Continue the movement until your arm is roughly parallel to the floor or slightly above, forming a 'T' shape with your body. Exhale as you lift.
- 05
Slowly and with control, lower the handle back to the starting position, resisting the cable's pull. Inhale as you return to the bottom.
Tips
- Maintain a stable torso throughout the exercise; avoid swinging your body or using momentum to lift the weight, which can reduce deltoid activation.
- Focus on driving your elbow out and up, rather than thinking about lifting with your hand, to better engage the posterior and lateral deltoids.
- Keep a consistent, slight bend in your elbow from start to finish to prevent bicep involvement and keep tension on the target muscles.
- Control the eccentric (lowering) phase of the movement; don't let the cable quickly pull your arm back down, as this is crucial for muscle growth.
Common mistakes
- Using excessive weight and swinging the body: Reduce the load to ensure strict form and isolate the deltoids, preventing injury and maximizing effectiveness.
- Raising the arm too high or shrugging the shoulders: Stop the movement when your arm is parallel to the floor or slightly above, and keep your shoulders depressed away from your ears to avoid upper trapezius dominance.
- Rounding the back during the bent-over position: Maintain a neutral spine and hinge primarily from the hips to protect your lower back and properly align for deltoid engagement.
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Get Ellim — FreeQuestions
Is Cable One Arm Lateral Bent over good for beginners?
Cable One Arm Lateral Bent over is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable One Arm Lateral Bent over?
You need Cable to perform Cable One Arm Lateral Bent over. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable One Arm Lateral Bent over?
Maintain a stable torso throughout the exercise; avoid swinging your body or using momentum to lift the weight, which can reduce deltoid activation. Focus on driving your elbow out and up, rather than thinking about lifting with your hand, to better engage the posterior and lateral deltoids. Keep a consistent, slight bend in your elbow from start to finish to prevent bicep involvement and keep tension on the target muscles. Control the eccentric (lowering) phase of the movement; don't let the cable quickly pull your arm back down, as this is crucial for muscle growth.
What are common mistakes when doing Cable One Arm Lateral Bent over?
Using excessive weight and swinging the body: Reduce the load to ensure strict form and isolate the deltoids, preventing injury and maximizing effectiveness. Raising the arm too high or shrugging the shoulders: Stop the movement when your arm is parallel to the floor or slightly above, and keep your shoulders depressed away from your ears to avoid upper trapezius dominance. Rounding the back during the bent-over position: Maintain a neutral spine and hinge primarily from the hips to protect your lower back and properly align for deltoid engagement.
Related exercises
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Chest · Cable
Cable Seated Chest Press
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Cable Seated Chest Fly
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Cable Low Chest Press
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Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
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Free · iPhone only · Available on the App Store