Cable One Arm Lateral Bent-over

pectoralschestcable

Matutunan kung paano gawin ang Cable One Arm Lateral Bent-over nang may tamang form at technique. Ang cable exercise na ito ay pangunahing nagta-target sa iyong Pectorals, na may secondary emphasis sa Deltoids, Trapezius.

Cable One Arm Lateral Bent-over exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable One Arm Lateral Bent-over

Sundin ang mga hakbang na ito para maisagawa ang Cable One Arm Lateral Bent-over nang may tamang form:

  1. 1Tumayo nang magkaparehong lapad ng balikat, nakaharap sa cable machine.
  2. 2Hawakan ang handle gamit ang isang kamay at humakbang paatras para lumikha ng tensyon sa cable.
  3. 3Yumuko sa baywang, pinapanatiling tuwid ang likod at naka-engage ang core.
  4. 4Iunat ang braso sa tabi, parallel sa sahig, may bahagyang bend sa siko.
  5. 5Dahan-dahang ibalik ang braso sa simula, pinapanatiling kontrolado ang galaw.
  6. 6Ulitin para sa nais na bilang ng repetisyon, pagkatapos ay palitan ang panig.

Mga Muscles na Ginagamit sa Cable One Arm Lateral Bent-over

Primary

pectorals

Secondary

deltoidstrapezius

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:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Chest Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Cable One Arm Lateral Bent-over?

Ang Cable One Arm Lateral Bent-over ay pangunahing nagta-target sa iyong Pectorals. Ang mga secondary muscles na ginagamit ay kabilang ang Deltoids, Trapezius. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong chest.

Anong equipment ang kailangan ko para sa Cable One Arm Lateral Bent-over?

Ang Cable One Arm Lateral Bent-over ay nangangailangan ng cable. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Cable One Arm Lateral Bent-over nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang magkaparehong lapad ng balikat, nakaharap sa cable machine. Hawakan ang handle gamit ang isang kamay at humakbang paatras para lumikha ng tensyon sa cable. Yumuko sa baywang, pinapanatiling tuwid ang likod at naka-engage ang core. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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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