Cable One Arm Lateral Bent-Over 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable One Arm Lateral Bent-Over exercise primarily targets the chest, with secondary focus on the shoulders. This movement is performed by standing with feet shoulder-width apart, slightly bending the knees, and bending forward at the waist until the torso is nearly parallel to the floor. Grasp the cable handle with the hand opposite the machine, palm facing down, and the arm fully extended. The exercise involves pulling the handle upward and outward to shoulder height, focusing on squeezing the shoulder blade, and then lowering the handle back to the starting position. This exercise helps improve muscle definition and strength in the chest and shoulders, requiring only a cable machine for execution.
How to Perform
Begin by positioning your feet about shoulder-width apart, with a slight bend in your knees. Then, hinge at your hips to lean forward, aiming for your torso to be nearly parallel to the floor.
Using the hand opposite the cable machine, grab the cable handle with your palm facing down and your arm fully extended towards the ground.
While maintaining a slight bend in your arm, pull the handle upward and outward to the side, bringing it to shoulder height. Focus on activating your shoulder blade as you complete this motion.
Slowly return the handle to the starting position, maintaining control throughout the movement. This completes one repetition.
To ensure a well-rounded workout, remember to perform the exercise with both arms, alternating sides to target both muscles equally.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain Proper Alignment: Start by slightly hinging at your hips while keeping your back straight. This alignment is key to targeting the intended muscles and avoiding lower back strain. Be mindful not to round your back, as this can lead to injury and reduce the effectiveness of the exercise.
Execute with Control: As you pull the cable outward to the side, ensure your arm reaches parallel to the floor. Perform this motion deliberately and at a steady pace. Avoid sudden, quick movements, as they can cause muscle strain or injury.
Arm Position: Your arm should remain extended without locking the elbow. This will help maintain tension on the target muscles. A common mistake is to bend the elbow, which can redirect the focus and reduce the effectiveness of the exercise.
How Not to Perform
Avoid Rounding Your Back: Do not round your back while bending forward. This can strain your lower back and shift focus away from the target muscles. Keep your back straight and hinge from your hips to protect your spine.
Don’t Use Jerky Movements: Refrain from pulling the cable too quickly or with sudden jerks. This can lead to muscle strain and reduce the effectiveness of the exercise. Perform each movement in a smooth, controlled manner to maximize muscle engagement.
Don’t Lock Your Elbow: Avoid locking your elbow during the pulling phase. A locked elbow can reduce the focus on the target muscles and place unnecessary stress on the joint. Keep a slight bend in your arm to maintain tension on the correct muscle group.
Do Not Overextend the Range of Motion: Ensure your arm reaches shoulder height, but avoid pulling it too high. Overextending can strain the shoulder and take focus away from the chest and shoulders, which are the target muscles.
Avoid Rotating Your Torso: Keep your torso stable and avoid twisting while performing the exercise. Rotating your body can cause unnecessary strain on your spine and reduce the effectiveness of the movement in targeting the chest and shoulders.
Don’t Rush Through the Repetition: Avoid rushing through the reps. Quick, incomplete movements waste energy and do not engage the muscles fully. Focus on slow, deliberate movements to fully activate the chest and shoulders.
Don’t Perform with Poor Form: Always prioritize form over the amount of weight you’re using. Lifting too much weight with poor form can cause injury and reduce the benefits of the exercise. Start with a manageable weight to ensure proper technique throughout.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
