What muscles does the Cable Horizontal Rotation work?

The Cable Horizontal Rotation mainly works the obliques.

How many sets and reps of the Cable Horizontal Rotation?

2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.

What can I do instead of the Cable Horizontal Rotation?

Band Pallof Press, Cross-Body Carry, Dumbbell Side Bend and Hanging Oblique Knee Raise work the same main muscle.

Cable Horizontal Rotation

At chest height, rotate the handle across the body with straight arms, controlling the return against tension.

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Demo video from YouTube, played in its own player.

Muscles worked: Obliques
Equipment: Cable
Movement: Core

Sets and reps

2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds.
Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the obliques, for when the cable is taken or you want a change.

Questions

What muscles does the Cable Horizontal Rotation work?: The Cable Horizontal Rotation mainly works the obliques.
What equipment do you need for the Cable Horizontal Rotation?: A cable.
How many sets and reps of the Cable Horizontal Rotation?: 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
What can I do instead of the Cable Horizontal Rotation?: Band Pallof Press, Cross-Body Carry, Dumbbell Side Bend and Hanging Oblique Knee Raise work the same main muscle.

Program it for your clients

Coaches add the Cable Horizontal Rotation to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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