Cable One Arm Lateral Bent-over (R)

Cable One Arm Lateral Bent-over (R)

The Cable One Arm Lateral Bent-over exercise is a highly effective strength training exercise that targets the muscles in your back, specifically the latissimus dorsi. This exercise can be performed using a cable machine, making it a popular choice in gym workouts. To perform the Cable One Arm Lateral Bent-over exercise, you'll need to attach a D-handle to a low pulley on the cable machine. Stand with your feet shoulder-width apart and grasp the handle with your right hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged. Your torso should be parallel to the ground. Next, while maintaining a slight bend in your elbow, lift your right arm out to the side until it is parallel to the ground. Focus on squeezing your back muscles as you perform this movement. Pause briefly at the top of the movement and then slowly lower the weight back to the starting position. Including the Cable One Arm Lateral Bent-over exercise in your workout routine can help strengthen your back, improve posture, and enhance overall upper body strength. It is a particularly effective exercise for targeting the muscles involved in pulling and rowing movements. Remember to start with a weight that is challenging but allows you to maintain proper form throughout the exercise. As you grow stronger, you can gradually increase the weight to continue progressing. Incorporate this exercise into your routine along with other back exercises to create a well-rounded, balanced workout program.

Instructions

  • Stand with your feet shoulder-width apart, facing a cable machine.
  • Adjust the cable machine so that the pulley is at the lowest position.
  • Grasp the handle with your right hand and take a step back, creating tension on the cable.
  • Bend your knees slightly and hinge forward at the hips, keeping your back straight and parallel to the floor.
  • Let your right arm hang straight down with a slight bend at the elbow.
  • Engage your core and keep your upper body stable.
  • Exhale and lift your right arm out to the side, keeping it parallel to the floor.
  • At the top of the movement, squeeze your shoulder blade and pause briefly.
  • Inhale and slowly lower your arm back to the starting position, maintaining control and tension on the cable.
  • Repeat for the desired number of repetitions, then switch sides.

Tips & Tricks

  • Engage your core muscles throughout the exercise for better stability and balance.
  • Focus on keeping your back straight and chest lifted to maintain proper form.
  • Keep the working arm slightly bent throughout the movement to avoid strain on the elbow joint.
  • Control the weight and avoid using momentum to ensure you are targeting the specific muscles effectively.
  • Inhale as you lower the weight and exhale as you lift it to maintain proper breathing technique.
  • Start with a lighter weight and gradually increase as you build strength and confidence with the exercise.
  • Perform the exercise in a slow and controlled manner for maximum muscle activation.
  • Keep your non-working hand on a stable surface such as a bench or wall for additional support.
  • Avoid excessive twisting or rotation of the torso to prevent strain on the lower back.
  • Consult with a fitness professional or trainer to assess your form and provide personalized guidance.
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