Standing cable low-to-high twist

The standing cable low-to-high twist is a core exercise targeting the upper abdominals and the obliques. Take care to perform it with control, as opposed to violent twisting which can injure the back. It is usually performed for moderate to high reps, at least 8-15 per side, as part of the core-focused portion of a workout.

Benefits

  1. Builds core strength and muscle control
  2. Also works the shoulders, arms, back, and lower body
  3. The cables provide constant tension on the muscles
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Standing cable low-to-high twist Images

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Standing cable low-to-high twist Instructions

Standing cable low-to-high twist muscle diagram
  1. Connect a standard handle on a tower, and move the cable to the lowest pulley position.
  2. With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable.
  3. With your feet positioned shoulder width apart, squat down and grab the handle with both hands. Your arms should still be fully extended.
  4. In one motion, pull the handle up and across your body until your arms are in a fully-extended position above your head.
  5. Keep your back straight and your arms close to your body as you pivot your back foot and straighten your legs to get a full range of motion.
  6. Retract your arms and then your body. Return to the neutral position in a slow and controlled manner.
  7. Repeat to failure.
  8. Then, reposition and repeat the same series of movements on the opposite side.

Tip: You will twist your entire body with this exercise, but focus on getting maximal torso rotation and a strong clinch at the end of the movement. To ensure a good mind-muscle connection, keep your abs tense at all times.