Cable Twist (Up to down)
Complete guide to Cable Twist (Up to down). Learn proper form, technique, and execution. Targets Waist — Abdominals. Requires cable. Step-by-step instructions and expert tips.
How to Perform Cable Twist (Up to down)
Attach a single handle to the high pulley of a cable machine and grab it with both hands.
Stand side-on to the machine with your feet shoulder-width apart and arms extended toward the pulley.
Bring your shoulders back, engage your abs, and take a breath.
Rotate your torso and pull the handle down and across your body in a diagonal arc, keeping your arms straight and exhale.
Slowly rotate back to the starting position and breathe in.
Once finished training one side, turn around and do the same number of reps on the other side.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |