Cable Isolateral Standing Twisting Crunch (with straps)
The Cable Isolateral Standing Twisting Crunch (with straps) primarily works the External Obliques, with secondary activation of the Iliopsoas, Rectus Abdominis. It is a cable isolation exercise at intermediate difficulty.
The Cable Isolateral Standing Twisting Crunch (with straps) is an intermediate isolation exercise performed with cable, following a flexion movement pattern. It primarily targets the External Obliques, with secondary engagement of the Iliopsoas, Rectus Abdominis. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A cable isolation pull exercise targeting the External Obliques.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | External Obliques |
| Secondary | Iliopsoas, Rectus Abdominis |
Muscles Worked
The External Obliques is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Iliopsoas, and Rectus Abdominis act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output.
Primary Muscles
- Primary Muscle External Obliques (core)
Secondary Muscles
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Rectus Abdominis (core)
How to Perform
Preparation
- Position back against back pad with knees slightly bent, shoulders back, and chest high.
- Place both cable straps over shoulders, one in each hand.
- Place hands with cable strap in front of each shoulder so that cable is taut.
- If available, place hands in strap slots that allow cable to be taut when hands are in position with shoulders back.
Execution
- Flex and twist spine so torso pulls strap forward and downward while twisting one shoulder to forward center.
- Return until back of shoulders return to back pad.
- Repeat alternating twists with opposite sides.
Comments
- To allow for full range of motion, grip height on strap should not allow weight to bottom out (weights touching stack) when shoulders are back.
- Padded hump should be adjusted to height of low back.
- SeeSpot Reduction Myth.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (External Obliques) and can be substituted based on your equipment or variation preferences.
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