Chest · Chest press
Braced Single-Arm Cable Press
The Braced Single-Arm Cable Press mainly trains your chest. Also working: front delts, triceps and obliques.
One cable
Standing, light pull
How to do it
- Back to the tower, split stance, free hand reaches back and grips the frame
- Handle beside your chest, elbow slightly below shoulder height
- Press forward and bring your hand toward your midline
- Return slowly: left first, then right
Coach’s tip
The free hand on the frame is your anchor: you can press far more with one arm than unsupported, without getting pulled backward. Keep hips and shoulders facing forward: don’t rotate open.
Setup
Pulley
Pulley at chest height
Grip
Single handle, one arm
Load
One cable
You need
Single handles
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (chest press). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Braced Single-Arm Cable Press work?
Mainly the chest. The front delts, triceps and obliques help.
How do I set up the cable machine for the Braced Single-Arm Cable Press?
Pulley: Pulley at chest height. Grip: Single handle, one arm.
What can I do instead of the Braced Single-Arm Cable Press?
For the same movement: Cable Bench Press, Dumbbell Bench Press and Cable Floor Press. In DCFT you swap with one tap.
DCFT
The Braced Single-Arm Cable Press in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.