Cable Side Bend
Differentiation: Mechanics
This variation of a side bend is unique. Here is how: you use a cable machine. The cable machine maximizes the continual resistance applied to your obliques throughout each rep. You also set the pulley at a low point. This setting forces you to use eccentric contractions to work your oblique muscles. You perform reps with one arm for a full set, | then switch the handle to your other arm.
Starting Position
To get into starting position, do this...
1) Locate a cable machine.
2) Set the pulley at its lowest setting, closest to the floor.
3) Obtain an open end crossover handle attachment.
4) Clip the attachment onto the pulley hook near the floor.
5) Stand sideways about two feet from the cable machine.
6) Reach down with the hand closest to the machine...
7) ...and grasp the handle attachment with your palm facing you.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale as you bend to straighten your body.
3) ...until your torso is perpendicular to the floor.
4) Hold this position for a count of one second.
5) Then, exhale as you bend to return to the starting position.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Your torso should not bend forward or backward, only to the side.
Keep your back straight and head up.
Be sure to contract your abs during every rep so you properly engage your core.
Gear Advice
We have no advice on gear for this exercise.
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Appearing in the Video
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