Cable Twist Exercise Images
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Cable Twist
Target Muscles
Equipment Required
Exercise Type
Weight & Reps
How To Do
Stand sideways to a cable machine with feet shoulder-width apart and hold the handle in both hands at chest height, arms extended. Keeping your core tight and hips stable, rotate your torso away from the machine, then slowly return to the starting position. Focus on twisting from your waist and not your arms.
Step-by-Step Instructions
- Begin by standing upright with your feet shoulder-width apart, facing perpendicular to a cable machine. Attach a single handle to the cable machine at chest height.
- Grasp the handle with both hands, keeping your arms extended straight out in front of you. Step away from the machine to create tension in the cable.
- Engage your core and maintain a slight bend in your knees. Keep your shoulders down and back.
- Rotate your torso away from the cable machine, twisting at the waist while keeping your arms extended. Your hips should remain stable, and the movement should come from your core.
- Slowly return to the starting position, controlling the movement as you rotate back.
- Repeat for the desired number of repetitions, then switch sides to work the opposite direction.
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Frequently Asked Questions
- What muscles does the cable twist work?
- The cable twist primarily targets the obliques, which are responsible for rotational core strength. It also engages your abs to stabilize the torso and your shoulders to assist with holding and moving the cable.
- What equipment do I need for cable twists and are there alternatives?
- Cable twists require access to a cable machine with an adjustable pulley and a single handle attachment. If you don’t have a cable machine, you can mimic the movement using resistance bands anchored at chest height.
- Is the cable twist suitable for beginners?
- Yes, beginners can safely perform cable twists as long as they use lighter weight and maintain proper posture. Focus on slow, controlled movements and avoid over-rotating to prevent strain on the lower back.
- What common mistakes should I avoid when doing cable twists?
- Avoid rotating with your arms instead of your torso, as this reduces core engagement. Do not allow your hips to twist, and make sure to keep your core braced throughout the movement to protect your spine.
- How many sets and reps should I do for cable twists?
- For general core strengthening, aim for 3 sets of 12–15 reps per side with moderate resistance. Adjust the weight so that the last few reps feel challenging while still allowing clean form.
- What safety tips should I follow when performing cable twists?
- Keep your knees slightly bent and engage your core before starting the twist to protect your lower back. Avoid using heavy weight that forces you to jerk or lose control of the movement.
- Are there variations of the cable twist for more challenge or variety?
- You can perform high-to-low cable twists to emphasize the lower obliques or low-to-high twists to engage the upper core. Another variation is the half-kneeling cable twist, which limits hip movement and increases core isolation.