Exercise guide
Cable Twist
- Beginner
- Compound
- Rep-based
- Waist
The cable twist is a premier rotational exercise that isolates the internal and external obliques while improving core stability and torso power. By maintaining constant tension throughout the range of motion, it provides a superior stimulus for core definition and functional rotational strength.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to shoulder height and attach a single D-handle.
- Stand sideways to the machine with feet shoulder-width apart and a slight bend in the knees.
- Grasp the handle with both hands, arms extended straight out in front of your chest.
- Step away from the machine until there is tension on the cable and your torso is rotated toward the pulley.
How to do it
- Exhale and rotate your torso away from the machine in a smooth arc while keeping your arms locked in front of your chest.
- Rotate until your hands are past your far shoulder, focusing on a hard squeeze in your obliques.
- Inhale and slowly return to the starting position over a 2-3 second count, resisting the pull of the cable.
- Complete the set on one side before switching your stance to train the opposite side.
Form checklist
- Keep your hips facing forward as much as possible to ensure the rotation comes from the waist.
- Maintain a slight bend in the elbows but do not use your arms to pull the weight.
- Keep your chest up and shoulders retracted to avoid rounding the upper back.
- Ensure your head and gaze follow the movement of your hands to maintain spinal alignment.
Pro tips
- Imagine your torso is a wet towel being wrung out to maximize the mind-muscle connection with your obliques.
- Focus on 'pushing' with the hand furthest from the machine rather than pulling with the closer hand to better engage the core.
Make it harder
- Perform the movement from a half-kneeling position to eliminate leg assistance and increase stability demands.
- Add a 2-second isometric hold at the point of maximum contraction to increase time under tension.
Frequently asked
- What muscles does the cable twist work?
- The cable twist primarily targets the obliques, and also works the abs as secondary muscles.
- What equipment do you need for the cable twist?
- The cable twist uses cable.
- Is the cable twist good for beginners?
- Yes. The cable twist is a beginner-friendly movement and a strong foundation to build on.