Cable Side Bend

Body region

• Core
• Back

Muscles

Main

• Quadratus Lumborum
• External Oblique
• Internal Oblique

Helps

• Rectus Abdominis

Holds

• Erector Spinae
• Gluteus Medius
• Flexor Digitorum Superficialis

Equipment

• Cable Station

Technique

1. Stand side-on to a low pulley and hold the handle in the near hand, arm straight.
2. Stand tall, feet hip-width, free hand resting on your waist.
3. Bend sideways away from the machine, lifting the handle along your leg.
4. Lower slowly, letting the cable draw you into a slight side bend; switch sides after the set.

Cues

• Move only in the side plane; no leaning forward or back.
• Keep the arm straight; it just holds the handle.

Common mistakes

• Twisting the torso during the bend.
• Pulling with the arm instead of the side of the waist.
• Going too heavy and losing control at the bottom.

Alternatives

• Dumbbell Side Bend
• Oblique Crunch
• Suitcase Carry