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How to do the Bent Over One Arm Cable Chest Press

Primary: Chest · also works Shoulders, Triceps.

The Bent Over One Arm Cable Chest Press is a unique exercise designed to target the chest muscles using a cable machine. This exercise is performed in a bent-over position, focusing on unilateral chest engagement while also activating the shoulder and tricep muscles. It requires balance and control, making it suitable for intermediate users looking to improve their chest workout. The controlled movement of the cable provides constant tension, enhancing muscle activation throughout the range of motion.

Demo video: Bent Over One Arm Cable Chest Press · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Set the cable pulley to a low position and attach a single handle.

  2. 2

    Stand with your side to the cable machine, bending slightly forward at the hips.

  3. 3

    Grab the handle with one hand, and press it forward while keeping your core engaged. Slowly return to the starting position.

Coaching cues

  • Ensure your back remains straight and core tight throughout the exercise.
  • Focus on a controlled movement to maximize muscle engagement.
  • Adjust the weight on the cable machine to match your strength and fitness level.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: moderate Gym only

Bent Over One Arm Cable Chest Press alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Cable Chest FlyCable · beginner Cable Chest Fly (Low to High)Cable · intermediate Cable Cross OverCable · intermediate High to Low Cable FlyCable · intermediate Incline Cable Chest PressCable · intermediate Single-Arm Cable CrossoverCable · intermediate

Frequently asked questions

What muscles does the Bent Over One Arm Cable Chest Press work?

Primary: Chest. Secondary: Chest, Shoulders, Triceps

How many sets and reps of Bent Over One Arm Cable Chest Press should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Bent Over One Arm Cable Chest Press?

Same movement pattern, different equipment: Cable Chest Fly, Cable Chest Fly (Low to High), Cable Cross Over, High to Low Cable Fly, Incline Cable Chest Press, Single-Arm Cable Crossover.

Is the Bent Over One Arm Cable Chest Press good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.