Exercise guide · Intermediate · Compound

Cable One Arm Lateral Bent-over: How to Do It & Muscles Worked

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.

Primary muscles
Chest
Secondary muscles
Shoulders , Traps
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable one arm lateral bent-over
Front view: muscles worked by the cable one arm lateral bent-over. Primary: chest. Secondary: shoulders and traps.
Back view: muscles worked by the cable one arm lateral bent-over. Primary: chest. Secondary: shoulders and traps.
Primary Secondary

How to do the cable one arm lateral bent-over

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

Sets, reps and programming

Suggested sets, reps and rest for the cable one arm lateral bent-over 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 Lateral Bent-over alternatives

More exercises that train the chest as their main target:

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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.