The Cable One Arm Lateral Bent-Over exercise is a strength training exercise that targets the lateral deltoid muscle in the shoulder. This exercise is performed using a cable machine with a low pulley attachment.
How to perform
Step-by-step instructions for the Cable One Arm Lateral Bent-Over exercise:1. Begin by setting up the cable machine with a low pulley attachment. Adjust the weight to a challenging but manageable level.
2. Stand facing away from the cable machine with your feet shoulder-width apart. Grab the handle with one hand and step away from the machine to create tension on the cable.
3. Bend at the waist and lean forward slightly, keeping your back straight and core engaged. Your non-working arm can be placed on your thigh for support.
4. With a slight bend in your elbow, exhale and lift the cable handle out to the side until your arm is parallel to the floor. Keep your elbow slightly bent throughout the movement.
5. Hold for a brief pause at the top of the movement, then inhale and slowly lower the cable handle back down to the starting position.
6. Repeat for the desired number of reps, then switch sides and perform the exercise with the other arm.
7. Make sure to keep your core engaged and back straight throughout the movement to prevent any strain on your lower back.
8. To increase the intensity of the exercise, you can perform a drop set by decreasing the weight and continuing with additional reps until failure.
9. Remember to keep the movement controlled and focus on engaging the lateral deltoid muscle throughout the exercise for maximum effectiveness.
Equipment required
Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.