Cable One Arm Lateral Bent-over
Learn how to do the Cable One Arm Lateral Bent-over with proper form and technique. This cable exercise primarily targets your Pectorals, with secondary emphasis on Deltoids, Trapezius.
How to Do the Cable One Arm Lateral Bent-over
Follow these steps to perform the Cable One Arm Lateral Bent-over with correct form:
- 1Stand with your feet shoulder-width apart, facing a cable machine.
- 2Grasp the handle with one hand and step back to create tension on the cable.
- 3Bend forward at the waist, keeping your back straight and your core engaged.
- 4Extend your arm out to the side, parallel to the ground, with a slight bend in your elbow.
- 5Slowly bring your arm back to the starting position, maintaining control throughout the movement.
- 6Repeat for the desired number of repetitions, then switch sides.
Cable One Arm Lateral Bent-over Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- chest
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Cable One Arm Lateral Bent-over?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Chest Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Cable One Arm Lateral Bent-over work?
The Cable One Arm Lateral Bent-over primarily targets your Pectorals. Secondary muscles worked include Deltoids, Trapezius. This makes it an effective exercise for developing your chest.
What equipment do I need for the Cable One Arm Lateral Bent-over?
The Cable One Arm Lateral Bent-over requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Cable One Arm Lateral Bent-over with proper form?
Start by Stand with your feet shoulder-width apart, facing a cable machine. Grasp the handle with one hand and step back to create tension on the cable. Bend forward at the waist, keeping your back straight and your core engaged. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Cable One Arm Lateral Bent-over?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Cable One Arm Lateral Bent-over?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Cable One Arm Lateral Bent-over best for?
The Cable One Arm Lateral Bent-over fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.
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