Cable One Arm Lateral Bent Over

Muscles worked

Setup

1. Set the cable pulley to the lowest position and attach a D-handle.
2. Stand sideways to the cable machine and hinge at the hips until your torso is nearly parallel to the floor.
3. Reach across your body with the hand furthest from the machine to grasp the handle with a neutral grip.
4. Place your non-working hand on your knee or the cable upright for stability, keeping your back flat and knees slightly bent.

How to do it

1. Exhale and raise your arm out to the side in a wide arc, keeping a slight bend in the elbow throughout the movement.
2. Continue the lift until your arm is parallel to the floor, leading the movement with your elbow and knuckles.
3. Inhale as you slowly lower the handle back across your body to the starting position, maintaining tension on the cable.
4. Perform the movement with a controlled 2-1-2 tempo (2 seconds up, 1 second pause, 2 seconds down).

Form checklist

• Keep your torso stationary; do not use momentum or 'swing' the weight up.
• Maintain a flat back and engaged core to protect the lumbar spine.
• Ensure the movement occurs at the shoulder joint, not by bending the elbow.
• Keep your neck in a neutral position by looking at a point on the floor a few feet in front of you.

Pro tips

• Think about 'pushing' the handle away toward the walls rather than pulling it up to better isolate the posterior deltoid.
• Focus on the mind-muscle connection by squeezing your shoulder blade toward the spine at the peak of the movement.

Make it harder

• Add a 2-second isometric hold at the top of each repetition to maximize time under tension.
• Slow the eccentric (lowering) phase to 4 seconds to increase metabolic stress on the rear deltoid.

Frequently asked

What muscles does the cable one arm lateral bent over work?

The cable one arm lateral bent over primarily targets the deltoids, and also works the erector spinae, glutes, obliques, and quadriceps as secondary muscles.

What equipment do you need for the cable one arm lateral bent over?

The cable one arm lateral bent over uses cable.

Is the cable one arm lateral bent over good for beginners?

The cable one arm lateral bent over is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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• Barbell Behind The Back Push PressAdvanced · deltoids, glutes, and quadriceps
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