10 Best Cable One Arm Lateral Bent-over Alternatives for Chest Training

Ranked Cable One Arm Lateral Bent-over Alternatives

10 substitutes, ranked by how closely each one matches the Cable One Arm Lateral Bent-over on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Isometric Chest Squeeze

   70% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Isolation

   Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Extend your arms straight out in front of you, parallel to the ground, with your palms facing each other.
   3. Squeeze your chest muscles together as hard as you can, while keeping your arms straight.
   4. Hold this position for a few seconds, focusing on contracting your chest muscles.
   5. Release the squeeze and relax your chest muscles.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: pectorals, the same as the Cable One Arm Lateral Bent-over
   • Equipment: bodyweight only, not a cable
   • Body position: standing, the same as the Cable One Arm Lateral Bent-over
   • Balance: easier to stay steady on than the Cable One Arm Lateral Bent-over
2. Play demonstration

   2. Korean Dips

   66% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Position yourself between two parallel bars with your arms extended and supporting your body weight.
   2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
   3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Cable One Arm Lateral Bent-over
   • Equipment: bodyweight only, not a cable
   • Body position: standing, the same as the Cable One Arm Lateral Bent-over
3. Play demonstration

   3. Modified Hindu Push-up

   63% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
   2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
   3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
   4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Cable One Arm Lateral Bent-over
   • Equipment: bodyweight only, not a cable
   • Body position: standing, the same as the Cable One Arm Lateral Bent-over
4. Play demonstration

   4. Isometric Wipers

   61% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by lying flat on your back on a mat or bench.
   2. Extend your arms straight out to the sides, perpendicular to your body.
   3. Engage your core and lift both legs off the ground, keeping them together and straight.
   4. Slowly lower your legs to one side, aiming to touch the ground with your feet while maintaining control.
   5. Pause for a moment, then use your core to lift your legs back to the starting position.
   6. Repeat the movement, this time lowering your legs to the opposite side.
   7. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Cable One Arm Lateral Bent-over
   • Equipment: bodyweight only, not a cable
   • Body position: lying face down, not standing
5. Play demonstration

   5. Incline Push-up (On Box)

   61% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
   2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
   3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
   4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: pectorals, the same as the Cable One Arm Lateral Bent-over
   • Equipment: bodyweight only, not a cable
   • Body position: standing, the same as the Cable One Arm Lateral Bent-over
   • Balance: easier to stay steady on than the Cable One Arm Lateral Bent-over
6. 

   6. Single-arm Push-up

   60% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.
   2. Maintain good posture, and place your free hand behind your back. This will be your starting position.
   3. Lower yourself by allowing the elbow to flex until you touch the ground.
   4. Descend slowly, and reverse direction be extending the arm to return to the starting position.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: pectorals, the same as the Cable One Arm Lateral Bent-over
   • Equipment: bodyweight only, not a cable
   • Body position: lying face down, not standing
7. 

   7. Isometric Chest Squeezes

   59% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. While either seating or standing, bend your arms at a 90-degree angle and place the palms of your hands together in front of your chest. Tip: Your hands should be open with the palms together and fingers facing forward (perpendicular to your torso).
   2. Push both hands against each other as you contract your chest. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
   3. Hold for the recommended number of seconds.
   4. Now release the tension slowly.
   5. Rest for the recommended amount of time and repeat.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: pectorals, the same as the Cable One Arm Lateral Bent-over
   • Equipment: bodyweight only, not a cable
   • Body position: standing, the same as the Cable One Arm Lateral Bent-over
   • Balance: easier to stay steady on than the Cable One Arm Lateral Bent-over
8. Play demonstration

   8. Archer Push Up

   59% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start in a push-up position with your hands slightly wider than shoulder-width apart.
   2. Extend one arm straight out to the side, parallel to the ground.
   3. Lower your body by bending your elbows, keeping your back straight and core engaged.
   4. Push back up to the starting position.
   5. Repeat on the other side, extending the opposite arm out to the side.
   6. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: pectorals, the same as the Cable One Arm Lateral Bent-over
   • Equipment: bodyweight only, not a cable
   • Body position: lying face down, not standing
9. Play demonstration

   9. Chest Dip (On Dip-pull-up Cage)

   59% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the dip bars to a height that allows you to comfortably grip them.
   2. Stand between the bars and place your hands on each bar, slightly wider than shoulder-width apart.
   3. Jump up and straighten your arms, supporting your body weight on the bars.
   4. Bend your knees and cross your ankles behind you.
   5. Lower your body by bending your elbows, keeping your chest up and your shoulders down.
   6. Continue lowering until your shoulders are below your elbows or until you feel a stretch in your chest.
   7. Push through your palms and extend your elbows to raise your body back up to the starting position.
   8. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Cable One Arm Lateral Bent-over
   • Equipment: bodyweight only, not a cable
   • Body position: hanging, not standing
10. Play demonstration

    10. Shoulder Tap Push-up

    59% match

    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. As you push back up, lift your right hand off the ground and tap your left shoulder.
    4. Return your right hand to the ground and repeat the push-up, this time lifting your left hand and tapping your right shoulder.
    5. Continue alternating shoulder taps with each push-up repetition.
    6. Maintain a stable core and avoid excessive hip rotation throughout the exercise.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches

    • Primary muscle: pectorals, the same as the Cable One Arm Lateral Bent-over
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not standing