Twist Turn Lift

Muscles worked

Setup

1. Set the cable pulley to a low position and attach the rope handle.
2. Stand sideways to the machine with your feet slightly wider than shoulder-width apart.
3. Grasp the rope with both hands using an overhand grip, keeping your arms extended toward the pulley.
4. Rotate your torso toward the machine, slightly bending your knees and loading your weight onto the leg closest to the pulley.

How to do it

1. Exhale as you explosively rotate your torso away from the machine, pivoting on the ball of the foot closest to the pulley.
2. Drive the rope diagonally upward across your body in a sweeping motion until your hands are above shoulder height.
3. Inhale as you slowly control the weight back down to the starting position, resisting the pull of the cable.
4. Maintain a 2-1-2 tempo: two seconds to lift, a one-second pause at the peak, and two seconds to return.

Form checklist

• Pivot the back foot fully to protect the knee and engage the glutes.
• Keep your chest up and spine neutral; do not round your lower back.
• Ensure the movement is driven by the core and hips rather than just pulling with the arms.
• Keep a slight bend in the elbows throughout the entire range of motion.

Pro tips

• Focus on the 'mind-muscle connection' by imagining your obliques are a spring uncoiling to drive the weight up.
• Squeeze the glute of the pivoting leg at the top of the movement to stabilize the pelvis and maximize power output.

Make it harder

• Increase the explosive speed of the upward phase while extending the eccentric lowering phase to four seconds.
• Perform the movement from a split-stance (lunge) position to further challenge balance and glute activation.

Frequently asked

What muscles does the twist turn lift work?

The twist turn lift primarily targets the abs, deltoids, glutes, and obliques, and also works the rhomboids, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the twist turn lift?

The twist turn lift uses cable.

Is the twist turn lift good for beginners?

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

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