Hominin · exercise
One-Arm High-Pulley Cable Side Bends
One-Arm High-Pulley Cable Side Bends is a beginner strength exercise using cable. It works the abdominals.
beginnercablepull movementisolationstrength
- Main muscles
- abdominals
How to do it
- Connect a standard handle to a tower. Move cable to highest pulley position.
- Stand with side to cable. With one hand, reach up and grab handle with underhand grip.
- Pull down cable until elbow touches your side and the handle is by your shoulder.
- Position feet hip-width apart. Place free hand on hip to help gauge pivot point.
- Keep arm in static position. Contract oblique to bring the weight down in a side crunch.
- 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.
- Repeat to failure.
- Then, reposition and repeat the same series of movements on the opposite side.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Bosu Ball Cable Crunch With Side Bends · cable, beginner
- Cable Crunch · cable, beginner
- Cable Judo Flip · cable, beginner
- Cable Reverse Crunch · cable, beginner
- Cable Russian Twists · cable, beginner
- Cable Seated Crunch · cable, beginner
- Kneeling Cable Crunch With Alternating Oblique Twists · cable, beginner
- Pallof Press · cable, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).