Cable Side Bend

Cable Side Bend

The Cable Side Bend is a fantastic exercise that targets the obliques, or the muscles on the sides of your abdomen. This exercise is commonly performed using a cable machine, which provides a constant tension throughout the range of motion. By isolating and working the obliques, the Cable Side Bend helps to strengthen the core, improve stability, and enhance overall functional ability. To perform the Cable Side Bend, you'll usually start by attaching a handle to the low pulley of the cable machine and standing with your side facing the machine. Grasp the handle with your hand and position your feet shoulder-width apart. Keep your back straight, engage your core, and ensure that your hips are facing forward. From here, slowly and smoothly bend sideways, using your oblique muscles to bring your upper body towards the cable machine. Pause for a moment, feeling the contraction in your obliques, and then slowly return to the starting position. Remember, it's essential to maintain proper form throughout the exercise. Avoid using excessive weights that could compromise your technique or lead to injury. As always, start with lighter weights to develop a strong mind-muscle connection and gradually increase the resistance as you progress. Incorporating the Cable Side Bend into your fitness routine can help you achieve a more sculpted core and improve your overall posture. Just remember to balance it out with exercises that target other muscle groups, as a well-rounded training program is key to achieving optimal results.


  • Stand with your feet hip-width apart and your knees slightly bent.
  • Hold the handle of a cable machine with one hand and stand with the opposite side of the machine.
  • Keep your arm straight and your palm facing down, parallel to your body.
  • Engage your core muscles and slowly bend your torso to the side, away from the machine.
  • Keep your back straight and avoid leaning forward or backward.
  • Pause for a brief moment at the bottom of the movement, feeling the stretch on your side.
  • Return to the starting position by slowly bringing your torso back up.
  • Repeat for the desired number of repetitions on one side, then switch to the other side.
  • Maintain a controlled and fluid motion throughout the exercise.

Tips & Tricks

  • Engage your core throughout the exercise to maintain stability and protect your lower back.
  • Keep your movements controlled and avoid using momentum to lift the weight.
  • Focusing on the contraction of your obliques, exhale as you bend to the side and inhale as you return to the starting position.
  • Start with a weight that challenges your muscles but allows you to maintain proper form throughout the set.
  • Pair cable side bends with other exercises that target the same muscle group, such as Russian twists or standing side crunches, for a well-rounded oblique workout.
  • Remember to warm up before performing cable side bends to increase blood flow to your muscles and reduce the risk of injury.
  • Progressively increase the weight or add repetitions as your strength improves to continue challenging your muscles and promoting growth.
  • Maintain good posture throughout the exercise by keeping your shoulders back and avoiding rounding or arching your back.
  • If you find it challenging to maintain balance, you can stabilize yourself by lightly touching a stable object with your free hand.
  • Stay hydrated during your workout and consume a balanced diet to provide the necessary nutrients for muscle recovery and growth.


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