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All exercises

Cable decline one arm press

Intermediate

Cable decline one arm press is a compound cable exercise for the chest, also working the triceps and front delts.

Trained one side at a time.

What it works

Primary muscle

Chest

Also works

TricepsFront delts

Equipment
Cable
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Adjust the cable machine to a decline position.
  2. 2Stand facing away from the machine and grab the handle with one hand.
  3. 3Position yourself with your back against the decline bench and your arm extended straight in front of you.
  4. 4Bend your elbow and lower the handle towards your chest while keeping your upper arm stationary.
  5. 5Pause for a moment at the bottom, then push the handle back up to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch arms.

What to do instead

  • Dumbbell decline hammer pressDumbbell
  • Dumbbell incline one arm pressDumbbell
  • Dumbbell lying one arm pressDumbbell
  • Kettlebell one arm floor pressKettlebell
  • Cable decline pressCable

Easier variations

  • Dumbbell lying hammer pressDumbbell

Harder variations

  • Cable one arm incline press on exercise ballCable
Logged today · 2 min restCable decline one arm press

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