How to perform Cable Side Bend with proper form
Equipment Needed
- Cable machine with a low pulley and an adjustable handle.
Instructions
-
Setup:
- Attach a single handle to the low pulley on the cable machine.
- Stand next to the machine, feet shoulder-width apart.
-
Grip the Handle:
- Using the hand closest to the machine, grab the handle with an overhand grip.
- Step away from the machine to create tension in the cable.
-
Initial Position:
- Pull the handle up to your shoulder for stability.
- Keep your other hand on your hip or extended for balance.
-
Engage Your Core:
- Tighten your abdominal muscles to stabilize your torso.
-
Perform the Side Bend:
- Slowly bend at your waist to the side, bringing the handle down towards your knee while keeping your torso straight.
- Avoid rotating your torso; keep the movement lateral.
-
Return to Starting Position:
- Reverse the motion by engaging your oblique muscles to return to the upright position.
-
Repetition:
- Repeat the movement for the desired number of repetitions.
Tips for Proper Form
- Maintain a straight back throughout the exercise.
- Keep your movements controlled to avoid injury.
- Focus on squeezing your oblique muscles during the contraction.
- Ensure the range of motion doesn’t cause discomfort in your lower back.
Common Mistakes
- Allowing the torso to twist instead of bending sideways.
- Using momentum instead of muscle engagement.
- Not maintaining a stable base with the feet.
By following these steps and tips, you can effectively perform the Cable Side Bend with proper form, targeting your oblique muscles.
Exercises
Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Back Extension, Bodyweight
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings
Back Extension, Leverage Machine
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Bicycle Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Cable Crunch, Cable
Type: Core
Target: Abs
Cable Twist, Barbell
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Cable
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Band
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Leverage Machine
Type: Core
Target: Abs
Synergist: Glutes
Cross Body Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Crunch, Cable
Type: Core
Target: Abs
Crunch, Bodyweight
Type: Core
Target: Abs
Crunch, Leverage Machine
Type: Core
Target: Abs
Flat Knee Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps
Flat Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Hanging Leg Raise, Cable
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes