Instructions:
- 1Stand side-on to the cable machine and reach for the handle with one hand. Your feet should be shoulder-width apart.
- 2Bend at the waist till your torso is almost parallel to the floor.
- 3Make a rowing motion pulling back and upward, keeping your arm close to your body.
- 4Slowly return the cable back to starting position.
- 5Repeat and swap sides to train your other lat.
Tips:
- Avoid twisting your torso during the movement.
- Ensure your thrusting the elbow back and not out.
- Keep the movements slow, controlled and deliberate.
- Try to squeeze shoulder blades together at the top of the movement.
Cable One Arm Lateral Bent Over: Mastering Your Form for Optimal Results
The cable one arm lateral bent over exercise is a fantastic way to target the back while also engaging the shoulder muscles. Whether you're looking to enhance your workout routine or simply trying out new exercises, understanding how to perform this move correctly is crucial for maximizing its benefits.
What You Need
This exercise primarily uses a cable machine, which provides constant resistance throughout the movement. By using a single arm, you can focus on balancing muscle development and control.
How to Perform the Cable One Arm Lateral Bent Over
- Start by adjusting the cable pulley to the lowest setting and attach a single handle.
- Stand sideways to the cable machine, gripping the handle with one hand.
- Hinge at the hips, bending slightly at the knees to maintain balance. Your back should remain flat.
- With your free hand resting on your thigh for support, pull the handle upward, lifting your arm away from your body to about shoulder height.
- Hold for a moment at the top of the movement, focusing on the contraction in your back and shoulder.
- Slowly lower your arm back to the starting position to complete one rep.
Benefits of the Cable One Arm Lateral Bent Over
This exercise not only strengthens the back but also improves shoulder stability and mobility. It can help in preventing injuries and maintaining good posture. Additionally, it is an excellent isolation move that identifies any strength imbalances between your left and right sides.
Tips for Success
- Maintain Control: Focus on smooth and controlled movements rather than lifting too heavy too soon.
- Engage Your Core: Keep your core tight throughout the exercise to provide stability and protect your lower back.
- Breathe: Exhale as you lift your arm and inhale as you lower it, maintaining a steady breathing pattern.
- Adjust the Weight: Start with a lighter weight to master your form, and gradually increase as you become more comfortable.
Alternatives to Consider
If you find yourself looking for variety, you might consider the cable bent over one arm lateral raise or the traditional lateral raise performed with dumbbells. Both alternatives can yield similar benefits while offering different challenges and techniques.
Conclusion
Incorporating the cable one arm lateral bent over into your fitness routine can foster significant improvements in strength and stability. Be sure to practice proper form and listen to your body as you progress with this unique exercise.