Cable Oblique Twist

Muscles worked

Setup

1. Set the cable pulley to shoulder height and attach a single D-handle.
2. Stand sideways to the machine with feet shoulder-width apart and a slight bend in your knees.
3. Grasp the handle with both hands, arms fully extended in front of your chest, and step away until the weight stack rises slightly.
4. Position your body so your shoulders are square and your side is facing the pulley.

How to do it

1. Exhale as you rotate your torso away from the machine in a smooth, sweeping arc, keeping your arms straight and locked.
2. Pivot your trailing foot (the one closest to the machine) slightly to allow for a full range of motion while keeping your hips relatively stable.
3. Inhale as you slowly return the handle to the starting position, resisting the pull of the cable over a 2-3 second count.
4. Complete all repetitions on one side before switching your stance to work the opposite side.

Form checklist

• Keep your arms straight throughout the entire movement to ensure the obliques, not the arms, are doing the work.
• Maintain a tall, upright posture with a braced core; avoid leaning toward or away from the machine.
• Follow your hands with your gaze to ensure your head and shoulders rotate as a single unit.
• Ensure the movement comes from the waist and ribcage rather than just pulling with the shoulders.

Pro tips

• Focus on 'pulling' with the oblique furthest from the machine to initiate the rotation for better mind-muscle connection.
• Squeeze your glutes at the peak of the rotation to stabilize your pelvis and maximize core tension.

Make it harder

• Add a 2-second isometric hold at the point of maximum contraction (farthest from the machine).
• Perform the movement with a narrower stance to decrease your base of support and increase the stability challenge.

Frequently asked

What muscles does the cable oblique twist work?

The cable oblique twist primarily targets the abs and obliques, and also works the serratus anterior as secondary muscles.

What equipment do you need for the cable oblique twist?

The cable oblique twist uses cable.

Is the cable oblique twist good for beginners?

The cable oblique twist is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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