Exercise guide · Intermediate · Compound

Cable One Arm Incline Press: How to Do It & Muscles Worked

The cable one arm incline press is a unilateral chest exercise performed on an incline bench using a cable machine. It targets the pectoral muscles while also engaging the deltoids and triceps. This movement requires stability and coordination as you press the cable handle upward with one arm at a time.

Primary muscles
Chest
Secondary muscles
Triceps , Shoulders
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable one arm incline press
Front view: muscles worked by the cable one arm incline press. Primary: chest. Secondary: triceps and shoulders.
Back view: muscles worked by the cable one arm incline press. Primary: chest. Secondary: triceps and shoulders.
Primary Secondary

How to do the cable one arm incline press

  1. Step 1: Adjust the cable machine to a low pulley position.
  2. Step 2: Sit on an incline bench facing away from the cable machine.
  3. Step 3: Grasp the handle with one hand and bring it up to shoulder height.
  4. Step 4: Position your feet firmly on the ground and maintain a stable position.
  5. Step 5: Press the handle forward and upward, extending your arm fully.
  6. Step 6: Pause for a moment at the top, then slowly lower the handle back to the starting position.
  7. Step 7: Repeat for the desired number of repetitions, then switch sides.

Sets, reps and programming

Suggested sets, reps and rest for the cable one arm incline press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable One Arm Incline Press alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.