Description
This exercise focuses on the lateral muscles with a single arm movement, providing an intense workout for the shoulder and back muscles.
How to Do Cable One Arm Lateral Bent over
- 1Setup
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.
- 2Setup
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.
- 3
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.
- 4
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.
- 5
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.
Variations
Cable One Arm Press on Exercise Ball
Target your chest with the Cable One Arm Press on an exercise ball. This unilateral exercise builds strength and challenges core stability, enhancing
Cable One Arm Fly on Exercise Ball
Challenge your chest with the Cable One Arm Fly on Exercise Ball. This advanced move isolates the pectoralis major sternal head, enhancing stability and
Dumbbell One Arm Pullover on Exercise Ball
Target your chest and enhance core stability with the dumbbell one-arm pullover on an exercise ball.
Related Exercises
Cable Standing Single Arm Fly
Sculpt and strengthen your chest with the Cable Standing Single Arm Fly. This isolation exercise targets your pectorals, improving definition and
Cable Seated Chest Press
Strengthen your chest with the Cable Seated Chest Press. This exercise effectively targets your pectoral muscles for improved upper body strength and
Cable Seated Chest Fly
Isolate your chest muscles with the cable seated chest fly. This exercise provides constant tension for enhanced pectoralis major development in a stable,
Cable Low Chest Press
Sculpt your lower chest with the Cable Low Chest Press. This effective exercise targets the sternal head of the pectoralis major for defined muscle growth.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Track Cable One Arm Lateral Bent over in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free