Cable twist (up down)

Engage your core with the cable twist (up down), a dynamic exercise targeting your obliques and rotational strength. Improve stability and power.

IntermediateWaist Cable

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Cable twist (up down)

Compound

Cable Standing Twist Row (V bar)

Waist · Cable

Intermediate

Compound

Cable Seated Twist

Waist · Obliques · Cable

Intermediate

Compound

Band twist (up-down)

Waist · Band

Intermediate

Compound

Cable Twist

Waist · Obliques · Cable

Intermediate

Description

A cable twist exercise where the user pulls the cable in an up and down motion, working the upper body muscles.

Save Cable twist (up down) to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Cable twist (up down)

01
Setup
Stand sideways to the cable machine, positioning your feet shoulder-width apart with a slight bend in your knees.
02
Setup
Set the cable pulley to a high position and grab the handle with both hands, extending your arms towards the cable machine.
03
Initiate the movement by rotating your torso and pulling the handle diagonally downwards across your body towards the opposite hip, exhaling powerfully as you twist.
04
Keep your arms relatively straight, allowing your obliques to drive the rotation rather than relying solely on arm strength.
05
Control the movement as you slowly return the handle to the starting position, resisting the cable's pull and inhaling.
06
Complete all repetitions on one side before switching your stance and performing the exercise on the other side.

Tips

Focus intently on engaging your obliques throughout the entire range of motion, ensuring they are the primary movers.
Control the eccentric (returning) phase of the movement; do not let the cable snap back, but resist its pull slowly and deliberately.
Maintain a stable lower body with minimal hip rotation, allowing the twist to originate predominantly from your thoracic spine and core.
Coordinate your breath by exhaling sharply as you pull the cable down and across, and inhaling as you slowly return to the starting position.

Common mistakes

Many people use too much arm strength instead of core strength; focus on initiating the movement from your obliques and torso rotation, keeping your arms as levers.
Rounding the back or excessively rotating the lumbar spine can cause injury; maintain a neutral spine and control the rotation through your thoracic spine and obliques to protect your lower back.
Swinging the weight with momentum reduces muscle engagement; use a controlled motion throughout the entire range of motion, focusing on muscle contraction rather than relying on momentum to complete the twist.

In the Ellim app, Cable twist (up down) unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train cable twist (up down)?

Get Ellim — Free

Questions

Is Cable twist (up down) good for beginners?

Cable twist (up down) 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 (up down)?

You need Cable to perform Cable twist (up down). 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 (up down)?

Focus intently on engaging your obliques throughout the entire range of motion, ensuring they are the primary movers. Control the eccentric (returning) phase of the movement; do not let the cable snap back, but resist its pull slowly and deliberately. Maintain a stable lower body with minimal hip rotation, allowing the twist to originate predominantly from your thoracic spine and core. Coordinate your breath by exhaling sharply as you pull the cable down and across, and inhaling as you slowly return to the starting position.

What are common mistakes when doing Cable twist (up down)?

Many people use too much arm strength instead of core strength; focus on initiating the movement from your obliques and torso rotation, keeping your arms as levers. Rounding the back or excessively rotating the lumbar spine can cause injury; maintain a neutral spine and control the rotation through your thoracic spine and obliques to protect your lower back. Swinging the weight with momentum reduces muscle engagement; use a controlled motion throughout the entire range of motion, focusing on muscle contraction rather than relying on momentum to complete the twist.