Exercise guide
Cable Single Arm Bench Press
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
- Waist
This unilateral movement provides constant cable tension throughout the entire range of motion, specifically targeting the pectorals while heavily challenging core stability to prevent torso rotation.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Position a flat bench parallel to a cable tower, approximately 1-2 feet away.
- Set the pulley height so the cable is level with your chest when lying down.
- Lie flat on the bench and grasp the D-handle with the hand closest to the machine using an overhand grip.
- Plant your feet wide and firm on the floor to create a stable base.
How to do it
- Start with your elbow flared at a 45-degree angle and your forearm perpendicular to the cable.
- Exhale as you press the handle straight up toward the ceiling, focusing on driving your bicep toward your midline.
- Inhale as you slowly lower the weight back to the starting position, maintaining a controlled 3-second eccentric phase.
- Complete the full set on one arm before switching sides to ensure equal volume.
Form checklist
- Keep both shoulder blades pinned firmly against the bench throughout the set.
- Maintain a neutral wrist; do not let the cable pull your wrist into extension.
- Ensure your hips and shoulders remain flat on the bench without rotating toward the cable.
- Keep the elbow directly under the wrist during the press.
Pro tips
- Grip the side of the bench with your non-working hand to help anchor your body and increase stability.
- Focus on the 'squeeze' at the top of the movement where cable tension is highest to maximize inner chest recruitment.
Make it harder
- Add a 2-second isometric pause at the bottom of the movement to eliminate momentum.
- Perform the press with your legs lifted off the floor in a 'dead bug' position to maximize core demand.
Frequently asked
- What muscles does the cable single arm bench press work?
- The cable single arm bench press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the cable single arm bench press?
- The cable single arm bench press uses cable.
- Is the cable single arm bench press good for beginners?
- The cable single arm bench press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.