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Single-Arm High-Cable Side Bend 101 Video Tutorial

Gym Main Variation Core Exercise

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Single-Arm High-Cable Side Bend
Single-Arm High-Cable Side Bend

Exercise Synopsis

Target Muscle Group

Obliques

Secondary Targets

Execution

Isolation

Force Type

Core

Required Equipment

Cable Machine

Fitness Level

Intermediate

Alternatives

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The Single-Arm High-Cable Side Bend is a core-focused exercise designed to target the obliques with secondary engagement of the abdominal muscles. Executed using a cable machine, this exercise involves standing sideways, grasping a high cable handle with one hand, and performing a lateral bending motion at the waist while keeping the arm extended overhead. The resistance provided by the cable machine challenges the obliques as they work to stabilize and execute the bending movement, promoting strength and stability in the core.

How to Perform

  1. Setup: Begin by setting up a cable machine with an appropriate weight stack and attaching a single-handle cable attachment to the high pulley. Adjust the height of the pulley so that it aligns roughly with your shoulder height.

  2. Positioning: Stand sideways to the cable machine, with your feet shoulder-width apart for stability. Your side should be facing the machine. Grab the handle with your hand on the same side as your feet.

  3. Grip and Hand Placement: Reach up and grab the handle with an overhand grip, keeping your arm fully extended and your palm facing downward. Your non-working arm can be placed on your hip or extended out to the side for balance.

  4. Starting Position: Begin in a neutral standing position, with your torso upright and your core engaged. Ensure that your shoulders are relaxed and your spine is in a neutral position.

  5. Execution: Initiate the movement by bending laterally at the waist towards the direction of the cable machine. Keep your arm extended overhead as you bend, allowing the cable to pull your torso towards the machine. Focus on using your obliques to perform the movement rather than relying on momentum.

  6. Full Range of Motion: Lower your torso as far as comfortably possible while maintaining control and stability. You should feel a stretch along the side of your body as you bend.

  7. Contraction: Pause briefly at the bottom of the movement, emphasizing the contraction in your obliques.

  8. Return to Starting Position: Slowly reverse the movement, using your obliques to bring your torso back to the starting position in a controlled manner. Keep your core engaged throughout the entire movement to stabilize your spine.

  9. Repeat: Complete the desired number of repetitions on one side before switching to the other side to work the opposite oblique muscles.

  10. Breathing: Remember to breathe continuously throughout the exercise, exhaling as you bend sideways and inhaling as you return to the starting position.

  11. Safety Tips: Avoid using excessive weight that could compromise your form or strain your lower back. Focus on maintaining proper alignment and control throughout the movement to reduce the risk of injury.

Tips

  1. Maintain proper alignment by standing sideways to the cable machine with feet shoulder-width apart.

  2. Grip the handle with an overhand grip and extend the arm overhead, keeping the palm facing downward.

  3. Engage the core muscles throughout the movement to stabilize the spine.

  4. Initiate the lateral bending motion at the waist towards the direction of the cable machine.

  5. Focus on using the obliques to perform the movement rather than relying on momentum.

  6. Lower the torso as far as comfortably possible while maintaining control and stability.

  7. Pause briefly at the bottom of the movement to emphasize the contraction in the obliques.

  8. Use a slow and controlled motion to return to the starting position, engaging the obliques.

  9. Breathe continuously, exhaling as you bend sideways and inhaling as you return to the starting position.

  10. Avoid using excessive weight to prevent compromising form and risking lower back strain.

How Not to Perform

  1. Avoid Excessive Momentum: Do not swing the body or use jerky movements to perform the exercise. Momentum takes the focus away from the obliques and increases the risk of injury.

  2. Do Not Overarch the Lower Back: Maintain a neutral spine throughout the movement and avoid excessive arching of the lower back, which can strain the lumbar region. Focus on keeping the core engaged to stabilize the spine.

  3. Avoid Shrugging the Shoulders: Keep the shoulders relaxed and avoid shrugging them towards the ears during the exercise. This ensures that the tension remains on the obliques rather than the shoulders.

  4. Do Not Let the Cable Handle Pull You: Resist the urge to let the cable handle pull you towards the machine. Instead, control the movement with your obliques, maintaining tension throughout the range of motion.

  5. Avoid Leaning Forward or Backward: Maintain an upright posture throughout the exercise and avoid leaning too far forward or backward, which can compromise form and reduce the effectiveness of the exercise.

  6. Do Not Hold Your Breath: Avoid holding your breath during the exercise. Remember to breathe continuously, exhaling as you bend sideways and inhaling as you return to the starting position.

  7. Avoid Using Excessive Weight: Do not use a weight that is too heavy, as it can lead to improper form and increase the risk of injury. Focus on using a weight that allows you to maintain proper form and control throughout the movement.

  8. Do Not Neglect Core Engagement: Ensure that you actively engage your core muscles throughout the exercise. Neglecting core engagement can lead to compensatory movements and reduce the effectiveness of the exercise.

  9. Avoid Rounding the Shoulders: Keep the shoulders pulled back and down throughout the movement. Avoid rounding the shoulders forward, which can disengage the core muscles and shift the focus away from the obliques.

  10. Do Not Rush Through the Repetitions: Avoid rushing through the repetitions. Focus on performing each repetition with control and intention, maximizing the engagement of the obliques and abs.

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.

EQUIPMENT

Dumbbell

EXECUTION

Isolation

FITNESS LEVEL

Intermediate

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.

EQUIPMENT

Cable Machine

EXECUTION

Isolation

FITNESS LEVEL

Intermediate