What muscles does the Cable Side Bend work?

The Cable Side Bend mainly works the obliques.

How many sets and reps of the Cable Side Bend?

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 Side Bend?

Band Pallof Press, Cross-Body Carry, Hanging Oblique Knee Raise and Hanging Windshield Wiper work the same main muscle.

Cable Side Bend

Hold a low-cable handle at one side and bend away, then contract the obliques to pull back to upright.

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See your setup in four steps

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.

Variations

The same movement with other equipment or a different angle.

Dumbbell Side BendDumbbell

Alternatives

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

Questions

What muscles does the Cable Side Bend work?: The Cable Side Bend mainly works the obliques.
What equipment do you need for the Cable Side Bend?: A cable.
How many sets and reps of the Cable Side Bend?: 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 Side Bend?: Band Pallof Press, Cross-Body Carry, Hanging Oblique Knee Raise and Hanging Windshield Wiper work the same main muscle.

Program it for your clients

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

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