Cable Twist (Up-Down)

Target muscle

Abs

Also works

Obliques, lower back

Equipment

Cable

Body part

Waist

How to do the cable twist (up-down)

1. Stand with your feet shoulder-width apart, facing the cable machine.
2. Hold the cable handle with both hands in front of your chest, keeping your arms slightly bent.
3. Engage your core and slowly rotate your torso to one side, keeping your hips and legs stable.
4. Pause for a moment at the end of the rotation, then slowly return to the starting position.
5. Repeat the rotation to the opposite side.
6. 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 lower back work as secondary muscles. See all ab exercises or every cable exercise.