Shoulders · Cable
Cable One Arm Lateral Bent Over
How to do the cable one arm lateral bent over, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Set a single handle on a low pulley and stand side-on to the machine. Hinge forward slightly, grip the handle with the far hand across your body, and raise it out to the side in a reverse-fly motion with a slight elbow bend. Lower under control to stretch the rear delt.
- 1Rear delt pulling the handle out and away from your body
- 2Shoulder blade squeezing toward your spine at the top
- 3A controlled stretch across the back of the shoulder on the return
Common mistakes
- Bending the elbow to turn it into a row
- Using your torso or a shrug to swing the weight up
- Rounding the back; keep a braced hinge
Muscles worked
The cable one arm lateral bent over mainly works the rear delts, with the mid traps and external rotators assisting.
- Rear DeltsPrimary
- Mid TrapsSupport
- External RotatorsSupport
- ForearmsMinor
- LatsMinor
- Lower BackMinor
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- GlutesMinor
- HamstringsMinor
- Side DeltsMinor
Kovo programs the cable one arm lateral bent over for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.