Trunk rotation on the cable pulley

The cable trunk rotation exercise is focused on training the oblique abdominal muscles (musculus obliquus abdominis). Additionally, it engages the rectus abdominis (musculus rectus abdominis) and provides stimulation to the pyramidalis muscle (musculus pyramidalis).

Torso rotation laterally downwards

You can also perform the movement in a downward direction. With the information from the following section, you can choose the correct body position and execute the movement accurately.

Body Position

For the side trunk rotation downward, stand upright in front of the cable machine. The cable is attached to the upper pulley, and you hold the short bar with both hands. Bend your knees slightly to protect the knee joints. Keep your upper body upright, gaze forward, and engage your abdominal muscles.

Movement Execution

Initiate this variation of trunk rotation by pulling the cable down on one side of your body. Keep your arms almost fully extended and close to your body. Simultaneously, slightly twist your upper body to the respective side. Exhale during this movement. Your legs remain stationary. Inhale as you return to the starting position. Now, perform the same movement on the other side.

Torso rotation diagonally downwards

Additionally, you can execute the trunk rotation obliquely downward. For those interested in incorporating this exercise variation into their training plan, the following section provides all the essential details.

Body Position

Stand in front of the cable machine with your gaze directed towards it. The cable is attached to the upper pulley. Adopt a lunge position with nearly extended legs for stability. Grip the cable with your arms almost fully extended. In the starting position, twist your upper body to the side where the cable is, allowing you to rotate your upper body further during the lateral twist. Keep your back straight, and engage your abdominal muscles.

Movement Execution

Begin the oblique downward trunk rotation by pulling the cable forward. Keep your arms in a natural extension of the cable. Simultaneously, twist your upper body forward, following the direction of the cable. Your hands, holding the cable, move forward toward the floor, remaining almost fully extended. Exhale during this movement and bend your knees. Return to the starting position while inhaling.

Torso rotation diagonally upwards

Varying the arm movement provides flexibility in trunk rotation variations. For instance, with the cable machine, you can perform trunk rotation obliquely upward. Here is essential information on body position and correct execution.

Body Position

For oblique upward trunk rotation, stand sideways to the cable machine. Your body faces the cable machine. Choose an appropriate distance so that your arms point diagonally downward, extending the cable at the lower pulley. The cable is attached to the lower block. Maintain an approximately 45-degree angle between your arms and the floor. Assume a lunge position with bent knees. Your upper body is slightly bent forward. Gaze in the direction of the cable.

Movement Execution

Initiate oblique upward trunk rotation by pulling the cable upward over your shoulder. Keep your arms extended, forming a natural extension of the cable. Ensure constant tension by not allowing the weight to rest at any point. Initially, train one side of your body. During the pulling motion, twist your upper body in that direction. Afterward, your upper body is oriented to the side. Stretch your legs further to maximize your body's full length. Follow the cable's movement with your gaze. Exhale during the upward motion. Subsequently, return the cable to the starting position, inhaling deeply, and prepare for the next repetition.

Cable twist in front of the chest while sitting

For those who wish to train seated cable trunk rotation, there are various options—either on a weight bench or on the floor.

Body Position

For seated cable trunk rotation, sit on the mounted weight bench or on the floor. The cable machine is positioned beside you. Grip the end of the cable at chest height. In the starting position, your upper body and gaze face the cable machine. Keep your back upright, and your feet firmly on the ground. If doing the floor variation, spread your legs wide apart.

Movement Execution

Commence seated trunk rotation on the bench by turning your upper body. Your arms remain almost fully extended in front of your body. Ensure your lower body remains stationary, and only your upper body moves. Exhale during this pulling motion. Return to the starting position, inhaling deeply.

Begin seated trunk rotation on the floor by rotating your upper body. Move the cable of the cable machine to the other side with almost fully extended arms. The movement occurs exclusively in the upper body. Exhale as you pull the cable to the opposite side. Return to the starting position, maintaining tension on the cable, and inhale.

Cable twist in front of the chest while standing

The classic variation of cable trunk rotation is the exercise called Standing Cable Twist in Front of the Chest. Here, you'll find all the essential information about body position and execution.

Body Position

To begin, stand sideways in front of the cable machine, directing your gaze in that direction. Turn your chest toward the cable attachment, which should be at chest height. Position your legs slightly spread outward, so your upper body is already slightly rotated in the starting position. Firmly grip the handle with both hands, keeping your arms almost fully extended. Now, engage your abdominal muscles to initiate the movement.

Movement Execution

Start the exercise by rotating your upper body to the side, keeping your arms extended in front of your chest. The entire upper body rotates to the side, while the legs remain stationary. Execute the movement as far as it feels comfortable for your upper body, maintaining tension in the abdominal muscles throughout. Exhale during the movement. Now, return to the starting position, taking a deep breath. However, ensure that you do not release the weight at any point during the exercise.

Common Cable Twist Mistakes

Unfortunately, everything doesn't always go smoothly during Cable Twist training. Here, you'll find an overview of the most common mistakes and receive tips on how to execute the exercise flawlessly.

✅ Excessive speed: The movement in trunk rotation should always be at a moderate pace. Ensure that you avoid abrupt movements.

✅ Head movement: The head always forms a natural extension of the spine. Make sure you don't move your head to either side. Instead, your gaze should consistently follow your hands with the cable.

✅ Swinging from the entire body: The movement stems from a controlled motion of your upper body. Avoid generating momentum from the rest of your body.

✅ Bent arms: Keep your arms almost fully extended throughout the execution. Avoid bending your arms, as this diminishes the training effect on the abdominal muscles.

✅ Dropping the weight: Do not release the weight throughout the entire exercise. Always maintain tension in your muscles.

✅ Excessive weight: Many athletes opt for too much weight. Choose a moderate weight and execute the movement properly to prevent compensating with other muscle groups.

Alternatives and similar exercises to rotation on the cable

The trunk rotation exercise is widely popular for training the oblique abdominal muscles. Nevertheless, you are not obligated to train this exclusively using the cable machine. In the following section, there are several alternatives that effectively target the side abdominal muscles or engage other abdominal muscles using the cable machine.