Cable Seated Twist 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Seated Twist is an isolation exercise that primarily targets the abdominal muscles while engaging the obliques as a secondary focus. Performed using a cable machine, it involves sitting with a straight back, holding the cable handle with both hands, and rotating the upper body from side to side in a controlled manner. This movement emphasizes core stability and rotational strength, helping to improve torso flexibility and definition, while ensuring the hips remain stationary and the spine stays aligned throughout the exercise.
How to Perform
Position yourself on a bench or chair with a straight back, sitting perpendicular to the cable machine, and set the cable handle so it aligns roughly with your chest height.
Grasp the cable handle with both hands, extending your arms forward while keeping a slight bend at the elbows.
Tighten your core and ensure your spine stays upright and neutral throughout the movement.
Gradually rotate your torso to one side, keeping your arms extended and allowing the cable to provide resistance, while keeping your hips stable and facing forward.
Pause briefly at the peak of the rotation, then slowly return to the starting position, controlling the motion to avoid being pulled too quickly by the cable.
Repeat the same movement on the opposite side, maintaining balance in the number of repetitions for each direction.
Complete 2-3 sets of 10-15 reps per side, adjusting weight and repetitions based on your current strength and fitness objectives.
Breathe steadily throughout, focusing on controlled movement and core engagement, avoiding the use of momentum to swing your body, which can compromise effectiveness and increase injury risk.
Keep your shoulders relaxed and avoid shrugging them during the twist to ensure the obliques and abs are properly activated.
Maintain a slow and deliberate tempo, emphasizing both the rotational contraction and the return phase to maximize muscle engagement and stability.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight throughout to maximize abdominal engagement.
Move slowly and deliberately to maintain control and prevent using momentum.
Keep your hips stationary to ensure the twist targets the abs and obliques.
Avoid locking your elbows; maintain a slight bend to reduce shoulder strain.
Focus on the rotational contraction rather than the amount of weight.
Breathe steadily, exhaling during the twist and inhaling when returning.
Do not shrug your shoulders; keep them relaxed to isolate the core muscles.
Start with lighter weight to master form before increasing resistance.
Avoid twisting too far beyond your comfortable range to prevent lower back strain.
Maintain a slow return phase to increase time under tension and effectiveness.
How Not to Perform
Do not use excessive weight that forces you to swing your body.
Do not allow your hips to rotate or shift during the twist.
Do not lock your elbows; keep a slight bend in the arms.
Do not shrug or tense your shoulders while twisting.
Do not twist too quickly; avoid using momentum instead of muscle control.
Do not round or arch your spine; maintain a straight, neutral posture.
Do not hold your breath; breathe steadily throughout the movement.
Do not over-rotate beyond your comfortable range, which can strain your lower back.
Do not rush the return phase; control the cable on the way back.
Do not neglect core engagement; ensure abs and obliques are actively working.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
