Cable Seated Twist
The Cable Seated Twist primarily works the External Obliques, with secondary activation of the Erector Spinae, Iliopsoas, Quadratus Lumborum and stabilizer support from the Adductor Magnus, Anterior Deltoid, Brachialis, Erector Spinae, Lateral Deltoid, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Pectoralis Minor, Posterior Deltoid, Rectus Abdominis, Rhomboids, Trapezius (Lower), Trapezius (Middle), Triceps (Long Head). It is a cable isolation exercise at intermediate difficulty.
The Cable Seated Twist is an intermediate isolation exercise performed with cable, following a rotation movement pattern. It primarily targets the External Obliques, with secondary engagement of the Erector Spinae, Iliopsoas, Quadratus Lumborum. 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 | Rotation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | External Obliques |
| Secondary | Erector Spinae, Iliopsoas, Quadratus Lumborum |
Muscles Worked
The External Obliques is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Erector Spinae, Iliopsoas, and Quadratus Lumborum act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Adductor Magnus, Anterior Deltoid, Brachialis, and 11 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle External Obliques (core)
Secondary Muscles
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Quadratus Lumborum (core)
Stabilizer Muscles
- Stabilizer Muscle Adductor Magnus (adductors)
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Lateral Deltoid (shoulders)
- Stabilizer Muscle Pectoralis Major (Clavicular) (chest)
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Posterior Deltoid (shoulders)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Triceps (Long Head) (triceps)
How to Perform
Preparation
- Grasp stirrup and straddle bench orientated with side facing medium height cable pulley.
- Sit with feet on floor.
- Hold onto stirrup with both hands with arms extending out straight toward stirrup.
Execution
- Keeping arms straight, rotate torso to opposite side until cable makes contact with shoulder.
- Return to original position and repeat.
- Continue with opposite side.
Comments
- Slightly squeeze legs on sides of bench to prevent shifting.
- Bench should be far enough away from cable pulley so cable is taut when stirrup is turned back toward cable pulley.
- Seeside viewandSpot Reduction Myth.
Tips & Common Mistakes
- Initiate rotation from your hips and torso, not just your arms.
- Control the return movement — resist letting momentum do the work.
- Keep your core engaged throughout to protect your spine during rotation.
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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