Cable Standing Russian Twist
A standing cable exercise that rotates the torso to target obliques and abs, building rotational strength and core stability for functional movements and sports.
About Exercise
Equipment
Single Cable Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques
Secondary Muscles
Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
7/10Rectus Abdominis, Transverse Abdominis
Lower Back
5/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Position the cable machine at chest height with a single-handle attachment. Stand perpendicular to the machine with your right side facing the stack, feet shoulder-width apart, knees slightly bent. Grasp the handle with both hands, arms extended straight out, and engage your core.
- Exhale and rotate your torso to the left
- pulling the handle across your body.
- Keep arms straight and extended in front of your chest.
- Allow hips and feet to pivot slightly left for natural rotation.
- Rotate until the handle reaches hip height on your left side.
- Pause briefly to engage your core fully.
- Inhale and return to starting position under control.
- Repeat for reps on the right side.
Coaching Tips
Form Cues
- Twist from the core
- Arms follow torso
- Neutral spine always
- Slight hip pivot
- Controlled speed
- Engage abs fully
Breathing
Exhale during the rotation; inhale as you return to the center. Brace your core throughout.
Tempo
2-1-2
Range of Motion
Start with arms extended toward the cable anchor; rotate torso until handle passes midline and reaches hip height, maintaining neutral spine.
Safety
Safety Notes
- Avoid if acute lower back pain exists
- Use light weight to maintain form
- Stop if spinal discomfort occurs
- Ensure stable footing
- Consult professional for imbalances
Spotting
No spotting required; use cable machine's adjustable weight stack for safety.
Common Mistakes
- Using momentum instead of core
- Arching or rounding back
- Excessive hip sway
- Locked elbows
- Incomplete rotation
- Releasing core tension
When to Avoid
- Acute lower back injury
- Recent spinal surgery
- Severe shoulder instability
Flexibility Needed
- Adequate thoracic rotation
- Hip mobility for pivoting
Build Up First
- Basic core bracing technique
- Familiarity with rotational movements
Also known as
Standing Cable Oblique Twist, Cable Torso Rotation, Single-Side Cable Twist
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