One-Arm High-Pulley Cable Side Bends

How to do the One-Arm High-Pulley Cable Side Bends

1. Connect a standard handle to a tower. Move cable to highest pulley position.
2. Stand with side to cable. With one hand, reach up and grab handle with underhand grip.
3. Pull down cable until elbow touches your side and the handle is by your shoulder.
4. Position feet hip-width apart. Place free hand on hip to help gauge pivot point.
5. Keep arm in static position. Contract oblique to bring the weight down in a side crunch.
6. Once you reach maximum contraction, slowly release the weight to the starting position. The weight stack should never be unloaded in a resting position. The aim is constant tension during the set.
7. Repeat to failure.
8. Then, reposition and repeat the same series of movements on the opposite side.

Muscles worked

Role	Muscles
Primary	abs
Equipment	cable machine
Difficulty	beginner
Type	isolation

No cable machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Alternate Heel Touchers Bodyweight Crunch - Hands Overhead Bodyweight Crunch - Legs On Exercise Ball Bodyweight Crunches Bodyweight Decline Crunch Bodyweight Flat Bench Lying Leg Raise Bodyweight

Harder than the One-Arm High-Pulley Cable Side Bends

Hanging Pike expert · Bodyweight Bent Press expert · Kettlebell Barbell Ab Rollout - On Knees expert · Barbell

Superset the One-Arm High-Pulley Cable Side Bends with

Opposing lower back work — alternate sets without extra rest.

Hyperextensions (Back Extensions) lower back Stiff Leg Barbell Good Morning lower back Barbell Deadlift lower back Hyperextensions With No Hyperextension Bench lower back

Common questions

What muscles does the One-Arm High-Pulley Cable Side Bends work?

The One-Arm High-Pulley Cable Side Bends primarily works the abs. Ab Crunch Machine, Alternate Heel Touchers, and Barbell Side Bend train the same muscle, across 9 equipment types.

What equipment do you need for the One-Arm High-Pulley Cable Side Bends?

A Cable Machine. Without a cable machine, Alternate Heel Touchers, Crunch - Hands Overhead, and Crunch - Legs On Exercise Ball train the same muscle, and 45 of the catalogue's options for this muscle need no equipment.

Is the One-Arm High-Pulley Cable Side Bends suitable for beginners?

Yes, the One-Arm High-Pulley Cable Side Bends is rated beginner. Hanging Pike, Bent Press, and Barbell Ab Rollout - On Knees are the progressions from here.

Where should the One-Arm High-Pulley Cable Side Bends go in a workout?

Late — the One-Arm High-Pulley Cable Side Bends is isolation work, so it follows your compounds. Supersetting it with Hyperextensions (Back Extensions) and Stiff Leg Barbell Good Morning cuts session time without extra rest.

Similar exercises

Ab Crunch Machine Machine Alternate Heel Touchers Bodyweight Barbell Side Bend Barbell Bosu Ball Cable Crunch With Side Bends Cable Machine Cable Crunch Cable Machine Cable Reverse Crunch Cable Machine