Exercise guide
Cable Twist Up-Down
- Intermediate
- Compound
- Rep-based
- Waist
The Cable Twist (Up-Down) is a functional rotational movement that targets the obliques and transverse abdominis through a diagonal plane, building core power and stability. By moving from high to low, you engage the core in a 'woodchopper' pattern that mimics real-world athletic movements.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to the highest position and attach a D-handle.
- Stand sideways to the machine with your feet slightly wider than shoulder-width apart.
- Grasp the handle with both hands, arms extended toward the pulley, and step away until there is tension on the cable.
- Rotate your torso toward the machine to reach the starting position, keeping your hips square.
How to do it
- Exhale and pull the handle diagonally across your body toward your opposite knee in a smooth, sweeping motion.
- Pivot your trailing foot (the one closest to the machine) inward as you rotate your torso and hips.
- Inhale and slowly reverse the movement, returning the handle to the high starting position with control.
- Maintain a 2-1-2 tempo: 2 seconds down, 1-second pause at the hip, and 2 seconds returning to the top.
Form checklist
- Keep your arms mostly straight with a slight bend in the elbows to ensure the core does the work.
- Pivot the back foot to allow the hips to rotate, protecting your knees and lower back.
- Keep your chest up and shoulders back; do not hunch over as you pull downward.
- Follow the handle with your eyes to ensure your thoracic spine is rotating correctly.
Pro tips
- Focus on 'pulling' with your obliques rather than 'pushing' with your arms; think of your arms as hooks.
- At the bottom of the movement, perform a hard isometric contraction of the abs to maximize muscle fiber recruitment.
Make it harder
- Perform the movement from a half-kneeling position to eliminate leg drive and force the core to provide all the stability.
- Add a 3-second slow eccentric (return phase) to increase time under tension for the obliques.
Frequently asked
- What muscles does the cable twist up-down work?
- The cable twist up-down primarily targets the abs and obliques, and also works the serratus anterior and trapezius as secondary muscles.
- What equipment do you need for the cable twist up-down?
- The cable twist up-down uses cable.
- Is the cable twist up-down good for beginners?
- The cable twist up-down is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.