The cable twist (up down) version 2 is a rotational core exercise that primarily targets the obliques while the iliopsoas, hip adductors (adductor brevis, longus, and magnus), gluteus medius, and tensor fasciae latae help drive and stabilize the rotation. Performed by chopping the cable diagonally from low to high (or high to low) across your body, it builds anti-rotation strength and rotational power for sports, lifting, and everyday twisting movements.
Cable twist (up down) version 2: So führst du sie aus
- 1Set the cable pulley low and attach a single handle. Stand side-on to the machine with your feet a bit wider than shoulder-width.
- 2Grip the handle with both hands near your hip on the side closest to the machine, arms nearly straight.
- 3Brace your core and keep a soft bend in your knees with your hips set over your feet.
- 4Rotate your torso and pull the handle diagonally upward and across your body, finishing above your far shoulder.
- 5Let your back foot pivot naturally as your hips and trunk turn, keeping your arms long throughout the chop.
- 6Pause briefly at the top with your core fully contracted and your chest facing the high corner.
- 7Reverse the motion under control, guiding the handle back down to the starting hip without letting the weight stack slam.
- 8Complete all reps on one side, then switch your stance and repeat facing the other direction.
Technik-Tipps
- Drive the rotation from your hips and torso rather than yanking with your arms, so the obliques do the work.
- Keep your arms relatively straight throughout the chop to keep tension on the core instead of the biceps.
- Move at a controlled tempo in both directions and resist the cable on the way back down.
- Set the weight light enough that you can keep your spine neutral and avoid leaning or twisting from the lower back.
- Exhale as you twist up and across, bracing your abs at the top of each rep.
Häufige Fehler
- Pulling with the arms instead of rotating the trunk, which shifts the work off the obliques and limits the training effect.
- Using too much weight and bending or rounding the lower back to move it, which raises the risk of spinal strain.
- Keeping the hips locked and rigid, which kills the rotational range and reduces involvement of the hips and glutes.
- Rushing the eccentric and letting the stack pull you back, which removes tension and can jerk the spine.
- Twisting only the upper body while the feet stay planted, which strains the knees and lower back instead of producing clean rotation.
Häufig gestellte Fragen
What muscles does the cable twist (up down) version 2 work?
It primarily works the obliques, with the iliopsoas, hip adductors (brevis, longus, and magnus), gluteus medius, and tensor fasciae latae assisting to drive and stabilize the diagonal rotation.
How wide should my stance be?
Stand a bit wider than shoulder-width with a soft bend in your knees. A stable, slightly wide base lets your hips and torso rotate freely while keeping your spine neutral.
Is the cable twist (up down) version 2 good for beginners?
Yes. Start with a light weight and focus on rotating from your torso and hips rather than your arms. The cable gives smooth, controlled resistance that is easy to learn.
How many sets and reps should I do?
For core work, 2–3 sets of 10–15 reps per side at a controlled tempo works well. Keep the weight light enough to maintain a neutral spine and clean rotation.
Should I twist from my back or my hips?
Rotate from your hips and torso, letting your back foot pivot, while keeping your spine neutral. Twisting only from the lower back instead of the hips can strain it.
