Cable Seated Twist

Muscles worked

Setup

1. Position a flat bench perpendicular to a cable machine and set the pulley to shoulder height when seated.
2. Sit sideways on the bench with your feet planted firmly on the floor and your side facing the machine.
3. Grasp the handle with both hands, extending your arms straight out in front of your chest.
4. Ensure your spine is tall and your shoulders are down and back.

How to do it

1. Exhale and rotate your torso away from the machine in a smooth arc, keeping your arms locked straight.
2. Continue the rotation until your shoulders are nearly perpendicular to the bench, feeling a deep contraction in your obliques.
3. Inhale as you slowly return the handle to the starting position, resisting the pull of the cable.
4. Perform all repetitions on one side before repositioning to work the opposite side.

Form checklist

• Keep your hips and knees facing forward to prevent the lower body from assisting the rotation.
• Maintain straight arms throughout the entire set to keep the leverage on the core.
• Avoid using your arms to pull; focus on rotating from the ribcage.
• Keep your head aligned with your chest so your neck follows the torso's movement.

Pro tips

• Focus on 'pulling' with the oblique furthest from the machine to initiate the movement.
• Pause for one second at the peak of the rotation to maximize muscle fiber recruitment.

Make it harder

• Slow down the eccentric (return) phase to a 4-second count to increase time under tension.
• Hold the handle further away from your body to increase the lever length and difficulty.

Frequently asked

What muscles does the cable seated twist work?

The cable seated twist primarily targets the abs and obliques, and also works the erector spinae and quadriceps as secondary muscles.

What equipment do you need for the cable seated twist?

The cable seated twist uses cable.

Is the cable seated twist good for beginners?

The cable seated twist is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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