Cable One-Arm Lateral Bent-Over
A one-arm cable fly bent forward at the hips: the arm sweeps from out to the side down and across toward the opposite knee.
How to do it
Setup
Side-on to a pulley at shoulder height, hips hinged forward, knees bent, the near hand reaching out to the handle.
Steps
- Draw the handle down past the chest to the opposite knee.
- Hold the hinge still as the arm crosses.
- Let the cable pull the arm back out to the side; turn around for the other arm.
Common mistakes
Rounding the back in the hinge: hips back, spine long. Twisting the torso to pull: the chest faces the floor, only the arm moves. Bending the elbow into a row: keep the soft angle.
Breathing
Exhale on the fly, inhale on the return.
