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Cable Russian Twist
PullCompoundPulleyBeginner
Muscles worked
Front
Abdominals
Instructions
- 1Connect a standard handle attachment, and position the cable to a middle pulley position.
- 2Lie on a stability ball perpendicular to the cable and grab the handle with one hand. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable.
- 3Grab the handle with both hands and fully extend your arms above your chest. You hands should be directly in-line with the pulley. If not, adjust the pulley up or down until they are.
- 4Keep your hips elevated and abs engaged. Rotate your torso away from the pulley for a full-quarter rotation. Your body should be flat from head to knees.
- 5Pause for a moment and in a slow and controlled manner reset to the starting position. You should still have side tension on the cable in the resting position.
- 6Repeat the same movement to failure.
- 7Then, reposition and repeat the same series of movements on the opposite side.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Cable Russian Twist
The cable Russian twist combines the classic bodyweight exercise with a cable's constant resistance, considerably increasing the difficulty and oblique control required. Lying on a stability ball perpendicular to the cable, you rotate the torso from side to side while keeping the hips stable, an excellent anti-rotation exercise for solid core strength.
check_circleBenefits
- check_circleConstant resistance from the cable throughout the rotation
- check_circleExcellent anti-rotation work for the core
- check_circleIntensely works the obliques
lightbulbExecution tips
- lightbulbKeep the hips perfectly stable during the rotation
- lightbulbPerform the movement slowly, without jerking
- lightbulbPosition yourself far enough to keep tension on the cable
warningCommon mistakes
- warningHips moving during the torso rotation
- warningToo much load that compromises control
- warningToo fast a tempo that relies on momentum rather than the obliques
helpFrequently asked questions
Do I need a stability ball for this exercise?expand_more
It adds extra instability, but you can also do it standing or seated on a bench for a simpler version.
How many reps per side?expand_more
Between 10 and 15 rotations per side, focusing on control rather than speed.
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