Cable Seated Twist
Description
The cable seated twist is a rotational core exercise performed seated facing perpendicular to a cable machine, holding a D-handle. You rotate your torso away from the cable, training rotational core strength against constant tension. It is similar to a Russian twist but with smoother resistance.
Equipment Required
Cable Seated Twist Instructions
- Set a cable pulley to roughly chest height. Attach a D-handle.
- Sit on a bench facing perpendicular to the cable machine. Cable should be on your left.
- Grip the handle with both hands. Extend your arms straight out in front of your chest.
- Sit tall with chest lifted. Brace your core.
- Rotate your torso to the right, away from the cable. Use your obliques to drive the rotation.
- Keep your arms straight and elbows locked. The handle should travel through a smooth arc.
- Pause briefly at the end of the rotation. Slowly return to the start.
- Complete all reps on one side, then switch the cable to your right side.
Cable Seated Twist Form & Visual
Cable Seated Twist Benefits
- Trains rotational core strength against constant tension
- Smoother than Russian twists with weights
- Easy to load progressively
- Builds the obliques effectively
- Useful for rotational sports (golf, tennis, baseball)
- Standing variation also possible
Cable Seated Twist Muscles Worked
- Internal and external obliques
- Rectus abdominis
- Erector spinae (anti-extension)
- Hip flexors (stabilizer)
Cable Seated Twist Variations & Alternatives
- Russian Twist
- Weighted Russian Twist
- Twisting Crunch
- Standing Cable Twist (Pallof Press variation)
- Cable Wood Chop (high-to-low or low-to-high)
