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Cable One Arm Lateral Bent-over (L)

Cable One Arm Lateral Bent-over (L)

The Cable One Arm Lateral Bent-over (L) is an effective exercise that targets multiple muscles in your upper body, including your back, shoulders, and arms. This exercise focuses on the lateral deltoid muscle, which plays a crucial role in stabilizing and strengthening your shoulder joint. By incorporating this exercise into your workout routine, you can enhance your overall upper body strength and improve your posture. To perform the Cable One Arm Lateral Bent-over (L), you will need access to a cable machine. Begin by setting the pulley at the lowest position and attaching a D-handle. Stand to the right of the cable machine and grab the handle with your left hand. Step back with your right foot, allowing your torso to slightly lean forward. Maintain a slight bend in your knees and keep your core engaged throughout the exercise. Slowly pull the cable handle up and out to the side, away from your body, while keeping your elbow slightly bent. Focus on squeezing your shoulder blades together at the top of the movement. Gradually lower the handle back to the starting position and repeat for the desired number of repetitions. To maximize the benefits of this exercise, it's important to maintain proper form and control throughout each repetition. Ensure that your back remains straight and your movements are slow and controlled. Be mindful of not swinging or using momentum to lift the weight. By focusing on proper technique, you can effectively target the intended muscles and minimize the risk of injury. Incorporating the Cable One Arm Lateral Bent-over (L) into your workout routine can be a great way to add variety and increase the challenge of your upper body training. As with any exercise, remember to start with a weight that allows you to maintain good form and gradually increase the resistance as you become more comfortable and stronger. Enjoy the benefits of this exercise as it contributes to your overall fitness journey.


  • Stand facing away from the cable machine with feet shoulder-width apart.
  • Adjust the cable to a low setting and attach a D-handle to the cable.
  • Bend forward at the hips, keeping your back straight and core engaged.
  • Grasp the D-handle with your right hand, palm facing down.
  • Keep your arm slightly bent and lift it out to the side, away from your body, until it is parallel to the floor.
  • Pause for a second at the top of the movement, squeezing your shoulder blade.
  • Slowly lower the weight back down to the starting position.
  • Repeat for the desired number of repetitions, then switch sides and perform with your left arm.

Tips & Tricks

  • Engage your core by pulling your belly button in towards your spine throughout the exercise.
  • Keep your back straight and parallel to the ground to maintain proper form.
  • Initiate the movement by retracting your shoulder blade and pulling your elbow out to the side.
  • Focus on squeezing your lateral deltoid (side shoulder) at the top of the movement.
  • Exhale as you lift the cable, and inhale as you lower it to fully engage your muscles.
  • Avoid using momentum; perform the exercise in a slow and controlled manner.
  • Adjust the weight resistance according to your strength level.
  • Ensure both shoulders are at the same height throughout the exercise.
  • Keep a slight bend in your knees to avoid strain on your lower back.
  • To challenge yourself, try performing the exercise with a resistance band instead of a cable machine.

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