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Exercise 0222 · REF wPypxFY

Cable Side Bend exercise animation

Cable Side Bend

Category
Waist
Equipment
Cable
Target
Abs

The cable side bend trains the obliques through lateral flexion, bending sideways against resistance rather than rotating the torso the way a twist does. It's one of the few common exercises that isolates this specific movement pattern, since most core work defaults to flexion or rotation instead. Keeping the reps controlled and the range modest is wise — loading heavy side bends aggressively has a reputation for adding waist thickness some lifters would rather avoid.

How to Do the Cable Side Bend

  1. Stand with your feet shoulder-width apart and grasp the cable handle with one hand.
  2. Keep your back straight and your core engaged.
  3. Slowly bend sideways at the waist, lowering the cable handle towards your knee.
  4. Pause for a moment, then return to the starting position.
  5. Repeat on the other side.
  6. Alternate sides for the desired number of repetitions.

Muscles Worked

The Cable Side Bend primarily targets the Abs, with Obliques as the primary synergist muscle group.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Air Bike Air Bike Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have cable? These target the same abs with different equipment.

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs

FAQ

What muscles does the Cable Side Bend work?
The Cable Side Bend primarily targets the abs, with the obliques as the main supporting muscle group.
What equipment do I need for the Cable Side Bend?
The Cable Side Bend is done with a cable.
What's a good alternative to the Cable Side Bend?
If you don't have access to a cable, the 3/4 Sit-Up targets the same abs using body weight instead.