Abdominals
Cable Judo Flip
A cable rotation using a high pulley that trains the abs and obliques by turning your trunk and sweeping the handle across your body.
Primary musclesAbdominals
Energy burned
≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.7 kcal/min
Estimate range 12–20 kcal (±25 %)
Muscle mass worked4 %
Effort during a set3.8 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Machine / cable: about 15 % less than free weights.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Set a pulley to a high position and attach a single handle.
- 2Stand sideways to the stack, feet shoulder-width apart, and hold the handle with both hands near your shoulder.
- 3Brace your core and keep your knees soft.
How to perform
- 1Rotate your torso away from the stack and pull the handle diagonally down across your body.
- 2Pivot your back foot as your hips and chest turn together.
- 3Finish with your hands beside your opposite hip.
- 4Return slowly under control and repeat, then switch sides.
