Cable One Arm Lateral Bent-Over

RhomboidsCableIntermediate
Step 1: Stand facing away from the cable machine with feet shoulder-width apart. Step 2: Grab the cable handle with one hand, keeping your palm facing inwards. Step 3: Bend your knees slightly and hinge forward at the hips, keeping your back straight. Step 4: Let your arm hang down towards the floor, maintaining a slight bend at the elbow. Step 5: Maintain a neutral spine and engage your core muscles for stability. Step 6: Lift your arm out to the side in a lateral motion, leading with your elbow. Step 7: Continue lifting until your arm is parallel to the floor, or slightly above shoulder level. Step 8: Slowly lower your arm back down to the starting position. Step 9: Repeat the exercise for the desired number of repetitions and then switch sides.

How to perform the Cable One Arm Lateral Bent-Over

  1. Set up. Set up in a stable, balanced starting position appropriate for the Cable One Arm Lateral Bent-Over using your cable.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your rhomboids.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your rhomboids rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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