Single Arm Cable Press

Intermediate Level of Difficulty

This is an intermediate exercise that uses the cable machine to train the core and chest.


Picture of Chest


Strengthening the chest muscles will help you push things easily and effortlessly. The muscles in your chest help stabilize your shoulder joint, which reduces your vulnerability shoulder joint injuries. Working your chest muscles also has an aesthetic factor (body contouring).

Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Equipment Used

Picture of Cable Machine

Cable Machine

The cable machine is a piece of equipment used in weight training or functional training. A wide variety of exercises can be performed using the apparatus.

Exercise Instructions

single arm cable press - step 1

Step 1

Stand parallel to the cable machine with one foot in front of the other. Have the opposite foot forward of the hand you are holding the cable in.

single arm cable press - step 2

Step 2

Engage your core and keep your abs tight. Twist through your trunk into a pressing motion then extend your arm to the center of your chest.

single arm cable press - step 3

Step 3

Return to the starting position and then repeat action.