One-Arm High-Pulley Cable Side Bends

A cable-based oblique isolation exercise where a high pulley creates resistance for side crunching movements, developing the side abdominal muscles.

Instructions

1. Connect a standard handle to a cable tower and move the cable to the highest pulley position.
2. Stand with your side facing the cable machine.
3. With one hand, reach up and grab the handle with an underhand grip.
4. Position your feet hip-width apart for stability.
5. Pull down the cable until your elbow touches your side and the handle is near your shoulder.
6. Place your free hand on your hip to help gauge the movement.
7. Keep your arm in a static position as you contract your oblique.
8. Bring the weight down in a side crunch movement, contracting the oblique maximally.
9. Once you reach maximum contraction, slowly release the weight to the starting position.
10. The weight stack should never be completely unloaded; maintain constant tension.
11. Complete all repetitions on one side, then switch and repeat on the opposite side.

Tips

• The high pulley position is essential for this movement to work effectively.
• Keep constant tension throughout the set; never rest at the top.
• The arm remains relatively straight throughout the movement.
• The cable provides constant tension, unlike dumbbells or free weights.
• This variation effectively isolates the obliques.
• Perform controlled repetitions rather than rushing through the set.
• Equal repetitions on both sides develop balanced obliques.