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Last updated February 2, 2026
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abs
Side Bend (Cable)
Stand sideways to the cable holding the handle in the hand closest to the machine. Lean away from the tower, then use your side abs to pull yourself straight.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
side abs / obliques
Secondary
deep abs / core
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cable
Movement pattern
Unilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Attach a single handle to a low pulley on a cable machine.
- Stand sideways to the machine with your feet shoulder-width apart, holding the handle with one hand.
- Step 2Position Your Body
- Engage your core and keep your back straight.
- Position your feet firmly on the ground for stability.
- Step 3Start the Movement
- With your free hand on your hip or extended for balance, pull the cable handle up and away from the machine.
- Bend at your waist to the side, allowing the cable to pull you slightly.
- Step 4Perform the Side Bend
- Bend your torso to the side while keeping your hips stable.
- Lower your torso until you feel a stretch in your oblique muscles.
- Step 5Return to Start Position
- Engage your obliques and return to the starting position by straightening your torso.
- Control the movement to avoid using momentum.
- Step 6Repeat
- Complete the desired number of repetitions on one side before switching to the other side.
- Maintain proper form throughout each repetition.
- Step 7Finish the Exercise
- After completing your sets, carefully release the handle and step away from the machine.
- Ensure you maintain good posture as you finish.