Videos
Instructions
- Stand sideways next to a low cable pulley with your feet shoulder-width apart.
- Grab the handle with the hand closest to the pulley, arm fully extended at your side.
- Engage your core and slowly bend your torso away from the pulley, lowering the handle down the side of your leg.
- Pause briefly at the bottom of the movement.
- Return to the upright position by contracting your obliques.
- Repeat for the desired number of repetitions, then switch sides.
Technical Tips
- Avoid twisting your torso; keep the movement strictly lateral.
- Do not use momentum—perform the movement slowly and under control.
- Keep your neck neutral and your shoulders relaxed.
- Engage your core throughout the entire motion to stabilize your spine.
Breathing Tips
- Inhale as you lower the weight during the side bend.
- Exhale as you contract your obliques and return to the starting position.
Medical restrictions
- Avoid if you have a herniated disc or spinal instability.
- Consult a professional if you have chronic lower back pain.
- Not recommended for individuals with oblique or abdominal strains.
Description
The One Arm Low Pulley Cable Side Bends exercise is an effective isolation movement designed to strengthen the oblique muscles and enhance lateral core stability. Performed using a low pulley cable machine, this exercise involves controlled side bending of the torso against resistance, targeting the muscles responsible for lateral flexion. It is particularly useful for developing a well-balanced and defined abdominal region while also contributing to improved posture and trunk control. Due to its unilateral nature, it allows for the correction of muscular imbalances between the left and right sides of the core. This movement is easy to learn, adaptable to all fitness levels, and can be progressively loaded for continual improvement. Incorporating this exercise into your core routine can support overall athletic performance, reduce the risk of lower back injuries, and contribute to a strong and stable midsection.
How do I perform cable side bends correctly?
To perform cable side bends correctly, stand beside a low pulley machine, grasp the handle with one hand, bend your torso sideways away from the machine, and return to standing by engaging your obliques. Keep the motion slow and avoid twisting.
What muscles do one arm cable side bends work?
One arm cable side bends primarily work the abs, especially the external obliques, helping to improve core strength and lateral trunk stability.
Are cable side bends good for love handles?
Yes, cable side bends target the obliques, which can help tone the area around the waist often referred to as love handles. Combined with overall fat loss, they can be effective.
Should I do cable side bends on both sides?
Yes, it's essential to train both sides equally to maintain balanced strength and prevent muscular imbalances in the core.
Can I use cable side bends to build a six-pack?
While cable side bends focus on the obliques rather than the rectus abdominis, they contribute to overall core development, which supports six-pack definition when combined with a low body fat percentage.