About this exercise
A unilateral chest press performed lying on a flat bench with a low-to-mid cable attachment. The single-arm load challenges core stability and allows a greater pectoral stretch than a traditional barbell press.
Cable Single Arm Bench Press
Step by step instructions, muscle activation and variants for the Cable Single Arm Bench Press.
MediumMiddle chest
How to Perform
- Set a cable pulley to a low position and attach a single-D handle
- Lie on a flat bench positioned beside the cable stack, holding the handle in one hand at chest level
- Brace your core and keep both shoulders pressed into the bench
- Press the handle up and slightly across your body until the arm is fully extended
- Slowly lower the handle back to chest level under control
- Complete all reps on one side before switching arms
Muscle Activation
Primary
Middle chest
Secondary
TricepsFront shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Cable Single Arm Bench Press
The Cable Single Arm Bench Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.