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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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