The cable twist (up-down) is a rotational core exercise that targets the obliques while you twist and pull a cable diagonally across your body from low to high. The hips and supporting muscles — adductor longus, gluteus medius, iliopsoas, and tensor fasciae latae — work to stabilize and drive the rotation. It builds anti-rotational control and trunk power that carries over to throwing, swinging, and twisting movements.
Cómo hacer el Cable twist (up-down)
- 1Set the cable pulley to a low position and attach a single handle or rope.
- 2Stand side-on to the machine with your feet slightly wider than shoulder-width, and grasp the handle with both hands in front of your lower hip nearest the stack.
- 3Brace your core, keep a slight bend in your knees, and set your hips and shoulders square to the front.
- 4Drive through your legs and rotate your torso, pulling the handle diagonally up and across your body toward the opposite shoulder.
- 5Finish with your arms extended high on the far side, having twisted through the trunk rather than just the arms.
- 6Pause briefly at the top, keeping your core tight and hips controlled.
- 7Reverse the motion under control, lowering the handle back down and across to the starting hip.
- 8Complete your reps on one side, then turn around and repeat facing the other way.
Consejos de técnica
- Initiate the movement from your hips and trunk, letting your arms simply transmit the force rather than pulling with them.
- Keep your core braced throughout so the rotation comes from controlled trunk movement, not a loose lower back.
- Pivot your back foot and allow your hips to rotate naturally with the twist to protect your knees and lower back.
- Move at a controlled tempo in both directions — the lowering phase trains the obliques just as much as the lift.
- Start light to groove the diagonal path before adding load, since rotation under heavy weight is easy to do sloppily.
Errores comunes
- Yanking the handle with the arms and shoulders instead of rotating the trunk, which shifts work off the obliques and onto the arms.
- Letting the lower back overextend or hyperextend at the top, which strains the spine instead of loading the core.
- Locking the hips and feet in place so the twist is forced entirely through the spine, raising the risk of lower-back strain.
- Using too much weight and swinging the load with momentum, which removes tension from the obliques and makes the rep sloppy.
- Rushing the return so the cable snaps the torso back, skipping the controlled eccentric where the obliques work hardest.
Preguntas frecuentes
What muscles does the cable twist (up-down) work?
It primarily works the obliques, with the adductor longus, gluteus medius, iliopsoas, and tensor fasciae latae assisting to stabilize the hips and drive the rotation.
How is the cable twist (up-down) different from a wood chop?
It is essentially a low-to-high cable chop. The up-down version emphasizes the diagonal twist from a low hip to the opposite high shoulder, training rotational core strength through that upward path.
Is the cable twist (up-down) good for beginners?
Yes. Set a light weight, keep the rotation slow and controlled, and focus on twisting from the trunk rather than pulling with the arms. It is a safe way to build rotational core control.
How many sets and reps should I do?
For core conditioning, 2–3 sets of 10–15 reps per side with a moderate weight works well. Keep the load light enough that you can rotate cleanly without swinging.
Where should I feel the cable twist (up-down)?
You should feel it mainly in the obliques along the sides of your trunk, with your hips and glutes working to stabilize. If you feel it only in your arms or lower back, slow down and rotate from the core.
