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Cable Side Bend (VERSION 2)

Cable Side Bend (VERSION 2)

The Cable Side Bend (Version 2) is a fantastic exercise that targets your oblique muscles, helping to strengthen and tone your waistline. This exercise is performed using a cable machine, which adds resistance and allows for controlled movements. To perform the Cable Side Bend (Version 2), start by standing next to a cable machine with your feet shoulder-width apart. Adjust the height of the cable to about waist level. Grasp the handle with one hand and step away from the machine, creating tension on the cable. Keep your arm fully extended and your other hand placed on your hips for stability. In a slow and controlled motion, bend your torso sideways towards the cable machine, focusing on contracting your oblique muscles. Avoid using momentum or leaning forward/backward during the movement. Pause briefly at the bottom of the motion and then return to the starting position. Perform the desired number of repetitions on one side before switching to the other side. The Cable Side Bend (Version 2) provides numerous benefits. It helps to strengthen and tone your oblique muscles, which can improve your overall core stability and posture. By targeting your waistline, this exercise can also contribute to a more defined and sculpted midsection. Additionally, it can enhance your functional fitness, making everyday movements more efficient. Incorporate the Cable Side Bend (Version 2) into your workout routine to add variety and challenge to your core training. As always, focus on maintaining proper form and gradually increase the weight/resistance as you progress. Remember to consult with a fitness professional before starting any new exercise program to ensure it is appropriate for your fitness level and goals.


  • Stand next to a cable machine with your feet shoulder-width apart and knees slightly bent.
  • Grab the handle with one hand and position it next to your opposite shoulder, keeping your elbow bent and close to your body.
  • Engage your core and slowly bend laterally towards the cable machine, bringing your elbow and handle down towards your hip.
  • Pause for a moment, feeling the contraction in your oblique muscles.
  • Return to the starting position in a controlled manner, keeping your core engaged and your back straight.
  • Perform the desired number of repetitions on one side, then switch sides and repeat with the other hand holding the handle.
  • Make sure to maintain proper form throughout the exercise, focusing on the targeted muscles and avoiding any jerky movements.
  • Adjust the weight on the cable machine accordingly to match your fitness level and progressively challenge yourself over time.
  • Incorporate this exercise into your workout routine to strengthen and tone your oblique muscles for enhanced core stability and aesthetics.

Tips & Tricks

  • Engage your core muscles throughout the entire exercise to help maintain stability and control.
  • Focus on maintaining proper form and avoid using momentum or jerky movements.
  • Start with a weight that is challenging yet manageable for the desired number of repetitions.
  • Exhale as you contract your oblique muscles and inhale as you return to the starting position.
  • Ensure that your shoulders are relaxed and avoid shrugging or tensing them during the exercise.
  • Progressively increase the weight or resistance over time to promote muscle development and strength.
  • Perform the exercise in a controlled and slow manner to fully engage the targeted muscles.
  • Always warm up before starting the exercise to increase blood flow and prepare the muscles for activity.
  • Include a variety of core exercises in your routine to target different areas of the abdominal muscles.
  • Consult with a fitness professional to ensure proper form and technique for maximum effectiveness.


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