The cable side bend is an isolation exercise targeting the oblique muscles and the abs. It involves standing upright and bending sideways at the waist against resistance provided by a cable machine.
Also Works
Obliques
How to Perform
1
Stand with your feet shoulder-width apart and grasp the cable handle with one hand.
2
Keep your back straight and your core engaged.
3
Slowly bend sideways at the waist, lowering the cable handle towards your knee.
4
Pause for a moment, then return to the starting position.
5
Repeat on the other side.
6
Alternate sides for the desired number of repetitions.
Pro Tips
•Hold the cable in one hand and bend directly to the side away from the machine, then control the return. The obliques on the side away from the cable are doing the work.
•Keep your hips stationary and bend only at the waist. If your hips shift, you are compensating with your lower back.
•Perform all reps on one side before switching. Do not alternate sides each rep since this reduces time under tension for each oblique.
Common Mistakes
•Bending forward instead of directly to the side, which recruits the abs and hip flexors instead of the obliques.
•Rotating the torso during the bend, which turns this into a twist rather than a pure lateral flexion movement.
•Using too much weight, which limits the range of motion and prevents full oblique contraction.