Cable Twist
The Cable Twist primarily works the External Obliques, with secondary activation of the Adductor Magnus, Erector Spinae, Gluteus Medius, Gluteus Minimus, Iliopsoas, Quadratus Lumborum, Tensor Fasciae Latae and stabilizer support from the 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 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 Adductor Magnus, Erector Spinae, Gluteus Medius, Gluteus Minimus, Iliopsoas, Quadratus Lumborum, Tensor Fasciae Latae. 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 | Adductor Magnus, Erector Spinae, Gluteus Medius, Gluteus Minimus, Iliopsoas, Quadratus Lumborum, Tensor Fasciae Latae |
Muscles Worked
The External Obliques is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Adductor Magnus, Erector Spinae, Gluteus Medius, Gluteus Minimus, Iliopsoas, Quadratus Lumborum, and Tensor Fasciae Latae act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Brachialis, Erector Spinae, Lateral Deltoid, and 9 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 Adductor Magnus (adductors)
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Gluteus Medius (glutes)
- Secondary Muscle Gluteus Minimus (glutes)
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Quadratus Lumborum (core)
- Secondary Muscle Tensor Fasciae Latae (hip_flexors)
Stabilizer Muscles
- 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 from shoulder height cable pulley with both hands.
- Step and turn lower body away from pulley until near arm is horizontal and straight.
- Position feet wide apart facing away from pulley, furthest foot further away from pulley.
- Raise heel of nearest foot off floor.
- Bend knees of both legs slightly.
- Place far hand over other hand or interlace fingers.
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
- Both arms should be horizontal and straight.
- This movement arguably involves more hipinternal rotationandtransverse adductionthanspinal rotation.
- Although it is considered oblique movement, remarkably little rotation actually occurs through spine, although rotators of spine act largely as stabilizers except at very beginning and end of motion where resistance from cable is minimal.
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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