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Cable Side Bend 8s · no sound

Cable Side Bend

A standing cable side bend that loads the obliques against constant tension for a stronger, more defined waist.

Primary muscle
Abs
Equipment
Cable Machine
Difficulty
Beginner
Movement
Core
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How to do it

  1. Set the pulley to the lowest position and attach a single handle, then stand sideways to the cable stack.
  2. Grip the handle with the hand closest to the stack and stand tall with feet hip-width apart.
  3. Place your non-working hand on your hip and let the cable pull you slightly toward the stack at the start.
  4. Bend sideways away from the stack by contracting the obliques on the far side of your body.
  5. Pause at the end of the bend with a hard oblique squeeze, keeping the hips square and chest tall.
  6. Return slowly to the start over 2 seconds, then repeat for 12 to 15 reps before switching sides.

Common mistakes

  • Bending forward or backward instead of straight to the side, taking the obliques out of the lift.
  • Using the arm to pull the cable up, which turns the lift into a one-arm shrug.
  • Letting the hips shift sideways, which steals load from the obliques.
  • Rushing the rep and bouncing at the bottom instead of controlling the return phase.

Muscles worked

Primary
Abs

Same movement, other equipment

Captain's Chair Knee Raise Beginner Captain's Chair Knee Raise Abs Bodyweight Crunches Beginner Crunches Abs Bodyweight Dead Bug Beginner Dead Bug Abs Bodyweight Decline Crunch Beginner Decline Crunch Abs Bodyweight

Plans that include the Cable Side Bend

Functional Performance
Functional Performance
Days a week
5× a week
Session
~45 min
Level
Advanced
Equipment
Gym

Similar exercises

Cable Pallof Press Beginner Cable Pallof Press Abs Cable Machine Kneeling Cable Crunch Beginner Kneeling Cable Crunch Abs Cable Machine Pallof Press Beginner Pallof Press Abs Resistance band Cable Chop Intermediate Cable Chop Abs Cable Machine Cable Standing Low To High Wood Chopper Intermediate Cable Standing Low To High Wood Chopper Abs Cable Machine

Good to know

What muscles does the Cable Side Bend work?
Mainly the abs.
What equipment do you need for the Cable Side Bend?
It uses a cable machine. Without it, the Captain's Chair Knee Raise and the Crunches train the same muscles the same way.
Is the Cable Side Bend good for beginners?
GymVim rates it beginner.

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