Cable Side Bend
The Cable Side Bend primarily works the External Obliques, with secondary activation of the Erector Spinae, Iliopsoas, Quadratus Lumborum and stabilizer support from the Gluteus Medius, Gluteus Minimus, Levator Scapulae, Trapezius (Middle), Trapezius (Upper). It is a cable isolation exercise at intermediate difficulty.
The Cable Side Bend 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 Gluteus Medius, Gluteus Minimus, Levator Scapulae, and 2 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 Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
How to Perform
Preparation
- With side to low pulley, grasp stirrup attachment with near arm.
- Stand with arm straight.
Execution
- Pull stirrup by bending sideways through waist so torso moves away from pulley.
- Lower stirrup by leaning torso toward pulley.
- Repeat.
- Continue with opposite side.
Comments
- SeeSpot 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.
Get this data via the REST API or MCP Server.