Cable Side Bend

Muscles worked

Setup

1. Set the cable pulley to the lowest setting and attach a D-handle.
2. Stand sideways to the cable machine with a shoulder-width stance.
3. Grasp the handle with the hand closest to the machine, keeping your arm fully extended.
4. Place your outside hand behind your head or on your hip for stability.

How to do it

1. Inhale and allow the weight to pull your torso slightly toward the machine, feeling a deep stretch in the opposite oblique.
2. Exhale as you flex your torso laterally away from the machine, pulling the weight up by contracting your waist.
3. Perform the movement at a controlled 2-1-2 tempo (2 seconds down, 1 second squeeze, 2 seconds up).
4. Complete the full set on one side before turning around to train the other side.

Form checklist

• Keep your hips and pelvis locked in place; do not let them shift laterally.
• Maintain a strictly side-to-side motion without leaning forward or rotating your shoulders.
• Keep the working arm straight to ensure the obliques, not the arm, are moving the weight.
• Ensure your head stays in line with your spine throughout the movement.

Pro tips

• Focus on the 'pinch' between your lower ribs and your hip bone at the top of the movement for maximum contraction.
• Use a light grip on the handle to prevent your forearm and biceps from taking over the lift.

Make it harder

• Increase the eccentric phase to 4 seconds to maximize time under tension during the stretch.
• Add a 2-second isometric hold at the point of maximum lateral flexion.

Frequently asked

What muscles does the cable side bend work?

The cable side bend primarily targets the obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the cable side bend?

The cable side bend uses cable.

Is the cable side bend good for beginners?

Yes. The cable side bend is a beginner-friendly movement and a strong foundation to build on.

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• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degree Side BendIntermediate · obliques