Cable down up twist

Exercise overview

Primary muscle group: Core

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 24

Average per rep (lbs)*: 54

Description: Attach a stirrup (handle) to a low cable pulley. Grasp the stirrup with both hands, interlacing your fingers or placing one hand over the other. Step back to create tension in the cable. Turn your lower body away from the pulley and stagger your feet. Straighten your arms and lock your shoulders in place. Exhale as you rotate your torso and pull the stirrup diagonally upward, until your hands are raised above your head and your torso faces away from the pulley. Hold this position for a count of two. Inhale as you reverse the movement and return to the starting position, with your lower body still facing away from the pulley. Repeat the exercise for the prescribed number of repetitions. Switch sides and repeat the exercise on your opposite side.

Exercise ID: 00042

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Proper Stance: Adopt a stable foot position, typically shoulder-width apart, to ensure balance throughout the movement.
Controlled Movements: Emphasize slow, controlled twists to fully engage your core and obliques. Avoid using momentum.
Core Engagement: Keep your core tight and engaged throughout the exercise to maximize the benefits and protect your lower back.
Breathing Technique: Exhale as you twist the cable up and down, and inhale as you return to the starting position. Proper breathing will help stabilize your torso.
Cable Height: Adjust the cable height according to your body dynamics to ensure that you are neither overreaching nor under-reaching.
Square Hips: Keep your hips squared and facing forward. The movement should come from the torso to better isolate the oblique muscles.
Elbow Position: Maintain a slight bend in the elbows to avoid overextension and to keep the tension on your core rather than your arms.
Full Range of Motion: Complete a full range of motion by twisting so that your shoulders rotate significantly without causing strain.

Exercise overview

Exercise tips and tricks

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