Cable Side Bend

Cable Side Bend


This exercise involves standing with a cable machine at your side and bending laterally to work the oblique muscles on the side of your body. The cable provides resistance to increase the difficulty of the exercise.

Muscle Group

Equipment Required

Cable Side Bend Instructions

  1. Stand with your feet shoulder-width apart and hold a cable in your right hand with your palm facing inwards.
  2. Place your left hand on your left hip and keep your back straight.
  3. Slowly bend your torso to the right side, keeping your arm straight and the cable close to your body.
  4. Hold the stretch for a few seconds and then slowly return to the starting position.
  5. Repeat the exercise for the desired number of repetitions and then switch sides.

Cable Side Bend Form & Visual

Cable Side Bend

Cable Side Bend Benefits

  • Targets the oblique muscles, which are responsible for side-to-side movements and rotational movements of the torso.
  • Improves core stability and balance.
  • Helps to reduce the risk of lower back pain by strengthening the muscles that support the spine.
  • Can be performed with different levels of resistance to challenge the muscles and promote muscle growth.
  • Can be easily modified to target different areas of the oblique muscles.

Cable Side Bend Muscles Worked

  • Obliques
  • Quadratus Lumborum

Cable Side Bend Variations & Alternatives

  • Weighted Cable Side Bend
  • Single Arm Cable Side Bend
  • Standing Cable Side Bend
  • Seated Cable Side Bend
  • Reverse Cable Side Bend