One-Arm High-Pulley Cable Side Bends

Abdominals

One-Arm High-Pulley Cable Side Bends

One-Arm High-Pulley Cable Side Bends (Start)

One-Arm High-Pulley Cable Side Bends (End)

LevelBeginner EquipmentCable MechanicIsolation ForcePull

A standing side bend using a high cable that trains the obliques with constant tension.

Strength

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

1Attach a handle to a high pulley and stand sideways to the machine.
2Grab the handle with the hand nearest the machine.
3Stand tall with your feet shoulder width apart.

How to perform

1Bend sideways away from the machine by lowering your torso.
2Pause at the bottom of the motion.
3Straighten up, using your obliques.
4Complete the reps, then switch sides.