Cable One Arm Lateral Bent-over

The cable one arm lateral bent-over is an isolation exercise targeting the pectoral muscles, performed using a cable machine. It involves extending one arm laterally while bent over, focusing on chest activation with secondary involvement of the deltoids and trapezius.

Quick Facts

How to Do Cable One Arm Lateral Bent-over

Follow these step-by-step instructions to perform Cable One Arm Lateral Bent-over with proper form and technique.

1. Stand with your feet shoulder-width apart, facing a cable machine.
2. Grasp the handle with one hand and step back to create tension on the cable.
3. Bend forward at the waist, keeping your back straight and your core engaged.
4. Extend your arm out to the side, parallel to the ground, with a slight bend in your elbow.
5. Slowly bring your arm back to the starting position, maintaining control throughout the movement.
6. Repeat for the desired number of repetitions, then switch sides.

Muscles Worked

Understanding which muscles Cable One Arm Lateral Bent-over targets helps you integrate it effectively into your training program.

Benefits of Cable One Arm Lateral Bent-over

Incorporating Cable One Arm Lateral Bent-over into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Pectorals Development: Cable One Arm Lateral Bent-over directly targets and strengthens the Pectorals, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Deltoids and Trapezius, providing additional training stimulus without extra exercises.
• Constant Tension: Cable machines provide consistent resistance throughout the entire range of motion, maximizing muscle engagement and time under tension.
• Functional Strength: Strength exercises like Cable One Arm Lateral Bent-over build real-world strength that transfers to daily activities and athletic performance.
• Corrects Imbalances: As a unilateral exercise, it helps identify and correct strength imbalances between sides of the body.

Safety Tips and Precautions

Performing Cable One Arm Lateral Bent-over safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Cable One Arm Lateral Bent-over, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Pectorals and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Check Cable Condition: Before use, inspect the cable for any signs of fraying or damage. Ensure the attachment is securely connected.
• Shoulder Protection: Avoid flaring your elbows excessively, which can strain the shoulder joint. Keep your shoulders packed and stable.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Pectorals typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Cable One Arm Lateral Bent-over, track these metrics during your workouts: