Single-arm high-cable side bend

The single-arm high-cable side bend is an exercise targeting the obliques using a cable stack machine.

Benefits

  1. Builds strength and stability in the abdominals, with an emphasis on the obliques
  2. Allows you to train one side at a time, correcting imbalances
  3. Cables allow for constant tension on the muscles
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Single-arm high-cable side bend Images

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Single-arm high-cable side bend Instructions

Single-arm high-cable side bend muscle diagram
  1. Connect a standard handle to a tower. Move cable to highest pulley position.
  2. Stand with side to cable. With one hand, reach up and grab handle with underhand grip.
  3. Pull down cable until elbow touches your side and the handle is by your shoulder.
  4. Position feet hip-width apart. Place free hand on hip to help gauge pivot point.
  5. Keep arm in static position. Contract oblique to bring the weight down in a side crunch.
  6. Once you reach maximum contraction, slowly release the weight to the starting position. The weight stack should never be unloaded in a resting position. The aim is constant tension during the set.
  7. Repeat to failure.
  8. Then, reposition and repeat the same series of movements on the opposite side.

Tip: Keep your arm tucked in tight to your side; don’t move it. This technique will ensure the weight is isolated directly to the obliques and not your biceps or shoulder.