Cable twist


Exercise details

  • Target muscles: Internal and External Obliques
  • Synergists: Tensor Fasciae Latae, Gluteus Medius, Gluteus Minimus, Adductor Longus, Adductor Brevis, Adductor Magnus, Psoas Major, Quadratus Lumborum, Iliocastalis Lumborum, Iliocastalis Thoracis
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Attach a stirrup (handle) to a shoulder-height cable pulley.
  2. Grasp the stirrup with both hands, with either your fingers interlaced or with one hand over the other.
  3. Step backward until the cable is pulled taut.
  4. Turn your lower body until your feet face away from the pulley, and stand with a staggered stance.

Execution

  1. Keeping your arms straight, exhale as you pull the stirrup in a twisting motion until your torso faces away from the pulley.
  2. Hold for a count of two.
  3. Inhale as you reverse the movement and return the stirrup to the starting position.
  4. Repeat for the prescribed number of repetitions.
  5. Repeat the exercise, this time twisting to your opposite side.

Comments and tips

  • Keep your arms straight.
  • Try to keep the rotation of your hips to a minimum and keep as much rotation as you can in your torso. This can be aided by sitting.
  • Use the cable twist to strengthen the twisting movement pattern of your body. It is a great idea to stop halfway through some reps, hold the stirrup, and try to resist the twisting force. This will strengthen your torso’s ability to resist twisting forces.
  • Also known as the cable oblique twist.
  • See also the cable wood chop.

Cable twist video

Sources

ExRx.net


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