Standing Cable High-to-Low Twist

HOW TO DO IT

1. 1Stand sideways to the cable machine with the pulley set to the highest position.
2. 2Grip the handle with both hands, arms extended overhead toward the pulley, knees slightly bent.
3. 3Rotate your torso downward and across your body while keeping hips relatively square.
4. 4Pause briefly when your hands reach the opposite hip, arms nearly straight.
5. 5Return the handle to the overhead start position with slow, controlled resistance.
6. 6Complete all reps on one side before switching your stance to face the other way.

COMMON MISTAKES

• Pulling the cable primarily with the arms instead of rotating the torso.
• Allowing the hips to spin along with the shoulders.
• Bending forward at the waist at the bottom instead of rotating.
• Using momentum to yank the cable down quickly.
• Starting with the arms too bent, shifting load to the biceps.
• Standing too close to the machine, forcing the elbows to flare.

TIPS

• Initiate the movement from your ribcage, not your arms.
• Keep your arms long and relaxed, like a rope connecting the cable to your torso.
• Keep your front foot planted firmly to generate torque.
• Exhale sharply as you rotate downward against the resistance.

SAFETY

• Avoid jerking the cable violently at the start to prevent shoulder and lumbar strain.
• Do not round the lower back at the bottom of the twist.
• Keep the elbows slightly soft rather than locked.
• If you have shoulder impingement issues, reduce the overhead reach or use a lower pulley setting.

DETAILS

Muscles

ObliquesAbdominals

Equipment

Cable Machine

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Body position

Standing