Cable Twist (VERSION 2) exercise animation (Männlich)

Cable Twist (VERSION 2)

Zielmuskel
—
Equipment
Cable
Körperregion
Waist
Typ
Strength

The cable twist (version 2) is a standing cable rotation that trains the waist, working the obliques and the rest of the core as you rotate your torso against constant cable tension. Performed from a fixed pulley, it builds rotational strength and control for sports, lifting, and everyday twisting movements.

Cable Twist (VERSION 2): So führst du sie aus

  1. 1Set a cable pulley to roughly chest height and attach a single handle. Stand side-on to the machine and grip the handle with both hands.
  2. 2Step away from the stack until there is tension in the cable, then set your feet a little wider than shoulder-width with knees slightly bent.
  3. 3Extend your arms in front of your chest so the cable pulls your torso toward the machine, and brace your core.
  4. 4Keeping your arms long and your hips facing forward, rotate your torso away from the machine by turning through your trunk.
  5. 5Pull the handle across your body in a smooth arc until your hands point away from the pulley, squeezing your obliques at the end.
  6. 6Pause briefly, then resist the cable as you rotate back to the start under control.
  7. 7Complete all reps on one side, then switch your stance and repeat facing the opposite direction.
  8. 8Return the handle to the stack and reset the weight when finished.

Technik-Tipps

  • Drive the rotation from your trunk, not your arms — keep your elbows close to fixed so the obliques do the work.
  • Keep your hips and knees facing forward and let the rotation happen above the waist for a stronger oblique contraction.
  • Move at a controlled tempo and resist the cable on the way back rather than letting it snap you around.
  • Brace your core and breathe out as you rotate away from the machine to stay stable through the rep.
  • Start light to groove the movement; rotational work exposes form breakdown faster than straight-line lifts.

Häufige Fehler

  • Yanking with the arms instead of rotating the torso, which takes tension off the waist and turns it into an arm exercise.
  • Letting the hips spin freely with the shoulders, so the body rotates as one block and the obliques never load.
  • Using too much weight and leaning or jerking through the rep, which strains the lower back and ruins control.
  • Rushing the return and letting the stack pull you back, losing tension and the eccentric portion of the movement.

Häufig gestellte Fragen

What muscles does the cable twist work?

It targets the waist, primarily the obliques, while the deeper core muscles work to stabilize and control the rotation against the cable's tension.

How wide should my stance be?

Set your feet a little wider than shoulder-width with knees slightly bent. A stable, slightly wide base lets you rotate cleanly through the trunk without losing balance.

Is the cable twist good for beginners?

Yes. The cable provides smooth, constant resistance that is easy to control, so beginners can learn rotation safely — just start light and focus on turning through the torso.

How many sets and reps should I do?

For core rotation work, 2–4 sets of 10–15 reps per side with a moderate weight is a sensible default. Prioritize controlled form over heavy load.

Where should I feel the cable twist?

You should feel it along the sides of your waist (the obliques), especially as you rotate away from the machine. If you mostly feel your arms, drive the movement from your trunk instead.

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