Cable One Arm Lateral Bent over Exercise Guide
Exercise Profile
- Target
- Pectoralis Major Sternal Head
- Equipment
- Cable
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major Sternal Head
- Secondary Muscles
- Levator Scapulae, Latissimus Dorsi, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Single Arm Lateral Cable Pull, Cable Side Pulldown
How to: Cable One Arm Lateral Bent over
- Adjust the cable to a low position.
- Stand to the side of the cable machine, grasp the handle with the outside arm.
- Hang your torso at a 45-degree angle and pull the cable to your side, keeping your elbow slightly bent.
- Return to the starting position in a controlled manner.
- Repeat for the desired number of repetitions before switching sides.
Common Mistakes
- Not engaging the core, leading to poor stability.
- Using excessive weight, which can compromise form.
- Failing to fully extend or contract the targeted muscle.
Modifications
- Perform with less weight to avoid strain.
- Use both arms if single-arm movement is challenging.
Tips
- Keep your back straight and avoid rounding your shoulders during the movement.
- Engage your core to maintain balance and stability.
- Control the motion rather than using momentum to lift the cable.
Cable One Arm Lateral Bent over Alternatives
Tags
chest
strength
pectoralis
cable
lateral
upper body