Cable Twist (up down)

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Cable Twist (up down)

Instructions

Preparation

Grasp stirrup from shoulder height cable pulley. Turn to one side away from pulley until near arm is extended straight. Position feet wide apart with furthest foot away from pulley and nearest foot close to pulley. Point both feet away from pulley. Raise heel of nearest foot off floor. Place far hand over other hand or interlace fingers.

Execution

Keeping arms straight, pull stirrup diagonally downward around shoulders by rotating torso and gradually lowering arms downward until cable is just above shoulder. Gradually bend knees as stirrup makes its way around body and approaches bottom. Return to original position and repeat. Continue with opposite side.

Comments

Both arms should be straight following diagonal path downward. This movement arguably involves more hip internal rotation and transverse adduction than spinal rotation. Although it is considered oblique movement, remarkably little rotation actually occurs through spine although rotators of spine act largely as stabilizers except at very beginning and end of motion were resistance from cable is minimal. A large part of rotational force actually occurs through rotation/transverse adduction of forward hip. Because rear leg is only supported by forefoot, hip of forward leg is utilized much greater than hip of rear leg since forward leg offers more secure base of support. Continued rotation would occur through spine except cable would make contact with body precluding further movement and resistance would no longer be provided through cable since line of force is no longer perpendicular line of pull. Seated oblique exercises, or those exercises where hips are stabilized allow for greater range of movement through spine. See Spot Reduction Myth.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target (see comments)

Synergists

Stabilizers

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