Cable Judo Flip

Target muscle

Abs

Also works

Obliques, shoulders

Equipment

Cable

Body part

Waist

How to do the cable judo flip

1. Stand facing the cable machine with your feet shoulder-width apart.
2. Hold the cable handle with both hands at chest level, palms facing down.
3. Engage your core and rotate your torso to the right, pulling the cable across your body.
4. As you rotate, pivot your back foot and allow your hips to rotate naturally.
5. Extend your arms fully and finish the movement by flipping the cable handle over your shoulder.
6. Return to the starting position by reversing the movement, rotating your torso back to the center.
7. Repeat the movement on the opposite side.
8. Continue alternating sides for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the abs. The obliques and shoulders work as secondary muscles. See all ab exercises or every cable exercise.