Cable Side Bends

Exercise Summary
Primary Muscle(s) Abdominals
Secondary Muscle(s) None
Equipment Cable
Emphasis Isolation
Type Other

Cable Side Bend Instructions

  • Attach a free handle to the cable machine and set the apparatus to the lowest rung. 
  • Stand parallel to the cable attachment and grab the handle with your right hand. 
  • Stand to where the cable creates a 45-degree angle from your arm to your torso. 
    • There is tension in the cable and the weight is off the stack.
  • Keep your hips and shoulders square with your eyes fixated straight ahead.
    • Maintain a neutral spine and proper posture with your shoulders back.
    • Knees slightly bent.
  • Your non-working hand is behind your head.
  • Let the handle track towards the cable attachment (your right obliques should be shortened or "crunched" and your left side lengthened).
  • Contract your left obliques and bring your left shoulder closer to your left hip ( a crunch/side bend).
  • Return to the starting position.


  • This is a controlled movement with a limited range-of-motion. Resist the urge to speed through it.
  • Everything is initiated and controlled by the obliques, not momentum.
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