Side bend with cable

Exercise overview

Primary muscle group: Core

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 31

Average per rep (lbs)*: 69

Description: Setup: Attach a stirrup (handle) to a low cable pulley. Stand with the pulley to your right side and grasp the stirrup with your right hand. Starting Position: Lat box. Keep your torso bent sideways towards the pulley, and your arm straight and close to your body. Movement: Exhale and bend your torso away from the pulley, pulling the stirrup upward. Return: Inhale and slowly lower the stirrup back to the starting position by bending your torso towards the pulley. Repetitions: Repeat this movement for the prescribed number of repetitions. Switch Sides: Turn around and repeat the exercise with your left hand.

Exercise ID: 00338

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

Start Position: Ensure you stand with your feet hip-width apart. This wide stance will offer a stable base, mitigating the risk of losing balance.
Knee Flexion: Keep your knees slightly bent. This will help in maintaining balance and reduce the strain on your lower back.
Abdominal Activation: Engage your core muscles throughout the exercise. This ensures that your obliques are doing the work and helps protect your spine.
Controlled Movement: Avoid using momentum. Perform the movement slowly and deliberately to maximize muscle engagement and minimize the risk of injury.
Bend Carefully: Don’t overextend. Bend only to the point where you can comfortably maintain control and good form. Overextending can lead to strain and potential injury.
Symmetry: Make sure to work both sides equally to prevent muscle imbalances.
Cable Height: Adjust the pulley or attachment point so that the cable is at the same height as your waist. This ensures resistance is effectively targeting your obliques.
Handle Grip: Use a firm grip on the handle to maintain control throughout the entire range of motion.
Inhale and Exhale: Inhale while you are in the neutral position. Exhale as you bend to the side, engaging your obliques more effectively when you exhale during the contraction phase.
Start Light: Begin with a lighter weight to perfect your form before gradually increasing the resistance. Proper technique is key to preventing injuries and getting the most out of the exercise.
Consistency: Regularly incorporate this exercise into your routine and gradually increase the intensity to continue challenging your muscles.

Exercise overview

Exercise tips and tricks

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