Male

Cable twist (up down)

Muscles involved

When planning your core routine, the Cable twist (up down) fits brilliantly either in your mid-workout strength block or as an intense core finisher. Utilizing the cable pulley machine provides smooth, continuous resistance across the entire rotational movement, challenging both your obliques and abdomen. Slotting this dynamic rotation toward the end of your session ensures you completely exhaust your rotational muscles when your main lifts are completed. It is a fantastic tool to solidify core endurance and rotational control without overloading your joints, making every single training session feel complete and balanced.

How to do it

1. Attach a rope or handle to a high pulley, stand facing the machine with feet shoulder-width apart, and grasp the handle with both hands, arms extended. 2. Pull the handle diagonally down and across your body by rotating your torso and driving your elbow down. 3. Pause at the bottom of the twist, feeling the contraction in your obliques and core. 4. Slowly and with control, reverse the movement to return to the starting position.

Equipment required

Polea

Máquina

Muscles worked

Tips

- Keep your core braced and your hips stationary; the rotation should come from your torso. - Control the speed of the twist on the way down and on the way up to avoid using momentum. - Maintain a slight bend in your elbows to keep tension on your obliques. - Focus on a full range of motion, twisting as far as comfortably possible.