One-Arm High-Pulley Cable Side Bends
The One-Arm High-Pulley Cable Side Bends is a beginner cable machine exercise that works the Abs. Follow the steps below.
Target musclesAbs
EquipmentCable Machine
LevelBeginner
How to do the One-Arm High-Pulley Cable Side Bends
- Connect a standard handle to a tower.
- Move cable to highest pulley position.Stand with side to cable.
- With one hand, reach up and grab handle with underhand grip.Pull down cable until elbow touches your side and the handle is by your shoulder.Position feet hip-width apart.
- Place free hand on hip to help gauge pivot point.Keep arm in static position.
- Contract oblique to bring the weight down in a side crunch.Once you reach maximum contraction, slowly release the weight to the starting position.
- The weight stack should never be unloaded in a resting position.
- The aim is constant tension during the set.Repeat to failure.Then, reposition and repeat the same series of movements on the opposite side.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.