Cable Twist
Strengthen your obliques and rotational core with the cable twist. This exercise targets your waist, enhancing stability and power for everyday movements.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Cable Twist
Description
A Cable Twist is a strength training exercise that targets the abdominal muscles. The movement involves standing in front of a cable machine, grabbing the handle with both hands, and then twisting your torso to one side while keeping your hips facing forward.
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How to do Cable Twist
- 01Setup
Stand sideways to a cable machine, setting the pulley to chest height. Grab the handle with both hands and take a step away, creating tension, with feet shoulder-width apart and knees slightly bent.
- 02Setup
Extend your arms forward, keeping a slight bend in your elbows. Your torso should be slightly rotated towards the machine, feeling a stretch in your obliques.
- 03
Exhale and rotate your torso powerfully away from the machine, pulling the handle across your body until your hands are roughly in line with your opposite hip. Keep your hips relatively stable, allowing only a slight pivot of the foot furthest from the machine.
- 04
Control the movement as you inhale, slowly returning the handle to the starting position, resisting the pull of the cable to maintain tension.
- 05
Complete all repetitions on one side before switching to face the opposite direction and repeating the exercise for the other side.
Tips
- Initiate the movement from your obliques and core, not just your arms. Think about actively twisting your rib cage across your body.
- Maintain a controlled tempo throughout the exercise; avoid jerking or using momentum to swing the weight, especially during the return phase.
- Keep your hips relatively stable and facing forward, allowing only a natural slight pivot in the foot furthest from the machine to protect your lower back.
- Exhale powerfully as you twist and contract your obliques, then inhale slowly as you return to the starting position to maintain core engagement.
Common mistakes
- Using excessive arm strength instead of engaging the core: Focus on initiating the twist from your torso, keeping your arms relatively straight and acting as levers.
- Allowing your hips to rotate excessively: Keep your hips as stable as possible, allowing only a slight pivot of the back foot to protect your lower back and maximize oblique engagement.
- Performing the movement too quickly with momentum: Slow down the eccentric (return) phase to maximize time under tension and improve core control and stability.
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What muscles does Cable Twist work?
Cable Twist primarily targets Obliques. Secondary muscles include Iliopsoas, Tensor Fasciae Latae.
Is Cable Twist good for beginners?
Cable Twist is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Twist?
You need Cable to perform Cable Twist. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Twist?
Initiate the movement from your obliques and core, not just your arms. Think about actively twisting your rib cage across your body. Maintain a controlled tempo throughout the exercise; avoid jerking or using momentum to swing the weight, especially during the return phase. Keep your hips relatively stable and facing forward, allowing only a natural slight pivot in the foot furthest from the machine to protect your lower back. Exhale powerfully as you twist and contract your obliques, then inhale slowly as you return to the starting position to maintain core engagement.
What are common mistakes when doing Cable Twist?
Using excessive arm strength instead of engaging the core: Focus on initiating the twist from your torso, keeping your arms relatively straight and acting as levers. Allowing your hips to rotate excessively: Keep your hips as stable as possible, allowing only a slight pivot of the back foot to protect your lower back and maximize oblique engagement. Performing the movement too quickly with momentum: Slow down the eccentric (return) phase to maximize time under tension and improve core control and stability.
Related exercises
Cable Side Crunch
Waist · Obliques · Cable
Cable Reverse Crunch
Waist · Rectus Abdominis · Cable
Cable Hanging Leg Raise
Waist · Iliopsoas · Cable
Cable Side Bend
Waist · Obliques · Cable
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
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Free · iPhone only · Available on the App Store