Cable Side Bend
A standing cable exercise for the obliques that uses lateral trunk flexion. Performed farther from the pulley, this variation creates a greater resistance demand than the near-pulley version.
- Body part
- Abs: all exercises
- Movement
- Core: all exercises
- Equipment
- Cable Machine: all exercises
What it trains
- Obliques, Primary, 85%
- Upper Abs, Secondary, 50%
- Lower Abs, Stabilizer, 25%
- Erector Spinae, Stabilizer, 25%
- Gluteus Medius, Stabilizer, 25%
How to perform
Stand sideways to a low cable pulley.
Hold the handle with the near hand and set your feet hip-width apart.
Keep your hips still and your spine neutral.
Slowly bend your torso away from the pulley, moving only through the waist.
Return to upright under control and repeat.
Tips
Move slowly without jerking the cable.
Do not rotate your torso during the bend.
Keep your ribs down and your abs braced.
Common mistakes
Rotating the torso instead of side bending.
Swinging the hips to move the weight.
Using too much load and losing control.
Overarching the lower back.
Related exercises
Alternatives · 2
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