Cable Side Bend
How to do it
Starting position
- Stand next to the cable machine and grab the low D-handle with one hand.
- Stand straight with your feet shoulder-width apart.
- Place your free hand lightly on your hip.
- Keep your gaze fixed straight ahead.
Movement
- Slowly lean your torso to the opposite side.
- Lower down while maintaining the stretch in your side.
- Engage your abs and return to the starting position.
Breathing
Inhale as you bend your upper body, and exhale as you return upright.
Trainer tips
- Bend and straighten only the side of your waist on the handle side
- Place your free hand next to your head and keep your pelvis fixed
- Return slowly without letting the cable pull you
Cautions
- Bending your lower back excessively can cause lumbar injury, so keep your upper body straight.
- If the weight is too heavy, your form breaks down and strains the shoulder joints, so start with a lighter weight.
- Leaning forward or rotating
- Bending the knees and lowering with the entire body
Exercise info
| Primary muscles |  Obliques |
|---|---|
| Secondary muscles | Lower back · Abs |
| Equipment |  Cable machine |
| Movement pattern | Core |
| Rep range | 12–20 reps (one side at a time) |
2 similar exercises
Representative exercise: Cable Side Bend
How GYMKC sets the weight for this exercise
For example, if you do 12 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 62.6 kg.
With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 12–20 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Cable Horizontal Pallof PressHarderCable Kneeling Side CrunchHarderDumbbell Side BendSimilar exerciseBand Side BendSimilar exerciseMachine Torso RotationSimilar exerciseRussian Twist (with Medicine Ball)Same muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.