One-Arm Cable Lateral Bent-Over

준비 자세

1. 01Set a cable pulley to the low position and attach a single D-handle.
2. 02Grab the handle with the far hand and step away to load the stack.
3. 03Hinge at the hips until the torso is roughly 45 degrees to the floor.
4. 04Brace the free hand on the thigh or a bench for support.

수행

1. 01Start with the working arm out to the side, elbow slightly bent.
2. 02Sweep the handle down and across the body toward the opposite hip.
3. 03Squeeze the chest hard at the point of maximum crossover.
4. 04Return along the same arc under control until you feel a stretch across the pec.

체크포인트

• -The elbow keeps the same slight bend for the whole rep.
• -The torso angle stays fixed; only the arm moves.
• -Tension stays on the cable at the stretched position.
• -The shoulder stays down, not shrugged toward the ear.

흔한 실수

• -Turning the fly into a press by bending and extending the elbow.
• -Rotating the torso to swing the weight across.
• -Standing too close to the stack so tension drops at the bottom.
• -Loading so heavy that the shoulder rolls forward.