High Cable Side Crunch
- Level
- Intermediate
- Equipment
- Cable Machine
- Movement
- Side bend · Standing
- Tracks
- Weight & Reps
Works
Obliques Abdominals Lower Back Forearms Back
How to do it
- Stand side-on to a high pulley fitted with a single handle.
- Grip the handle with the hand nearest the stack, hold it beside your ear with your elbow bent, and place your free hand behind your head.
- Bend sideways at the waist to pull the handle down toward your hip.
- Pause briefly at the bottom when your obliques are fully contracted.
- Slowly return to the start position while maintaining tension in your side.
- Complete all reps on one side, then turn around and repeat.
Common mistakes
- Pulling the handle down with the arm instead of bending the spine.
- Leaning forward or twisting the torso to move more weight.
- Shifting the hips sideways to fake the range of motion.
- Letting the stack slam back up between reps.
Safety
Start light; the obliques and lower back tolerate side bending poorly under heavy load.
Tips
- Imagine shortening the distance between your rib cage and your hip bone.
- Keep your hips square and still so the bend happens at the waist, not the hip.
- Exhale as you crunch sideways to maximise the contraction.
- Keep the movement in the frontal plane; do not let the torso twist.
Details
- Base movement
- Side bend
- Handle
- D-handle
- Arms
- One
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Facing
- Sideways to the anchor
- Pulley height
- High
