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Exercise 0862 · REF fhZQPlV

Cable Twist (up-Down) exercise animation

Cable Twist (up-Down)

Category
Waist
Equipment
Cable
Target
Abs

Twisting the cable both up and down adds a diagonal, chopping element to the standard rotational twist, training the obliques through two different planes in the same exercise. It's a more dynamic variation than a straight horizontal twist, closer to the kind of multi-directional core demand athletes face in real sports. Controlling the cable on the way back, not just the pull, is where a lot of the actual core work happens.

How to Do the Cable Twist (up-Down)

  1. Stand with your feet shoulder-width apart, facing the cable machine.
  2. Hold the cable handle with both hands in front of your chest, keeping your arms slightly bent.
  3. Engage your core and slowly rotate your torso to one side, keeping your hips and legs stable.
  4. Pause for a moment at the end of the rotation, then slowly return to the starting position.
  5. Repeat the rotation to the opposite side.
  6. Continue alternating sides for the desired number of repetitions.

Muscles Worked

The Cable Twist (up-Down) primarily targets the Abs, with Obliques as the primary synergist muscle group, along with the Lower Back.

More Waist Exercises

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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 Twist (up-Down) work?
The Cable Twist (up-Down) primarily targets the abs, with the obliques and lower back assisting.
What equipment do I need for the Cable Twist (up-Down)?
The Cable Twist (up-Down) is done with a cable.
What's a good alternative to the Cable Twist (up-Down)?
If you don't have access to a cable, the 3/4 Sit-Up targets the same abs using body weight instead.