Side Bend (Cable)

An oblique isolation exercise using a cable machine where you perform lateral flexion of the trunk to strengthen the side abdominals.

Instructions

1. Attach a handle to a high or mid-level cable pulley and select the desired weight.
2. Stand sideways to the cable with the handle grasped in the hand closest to the pulley at chest height.
3. Stand upright with your feet hip-width apart and core engaged.
4. Bend laterally away from the cable, creating a side stretch while maintaining a neutral spine.
5. Return to the upright position by contracting your obliques.
6. Complete all reps on one side before switching to the other side.

Tips

• Avoid rotating your torso; keep the movement in the frontal plane
• Feel the stretch in your obliques at the end of each repetition
• Control the descent and do not use momentum to swing the weight
• Keep your posture upright and avoid excessive forward or backward lean
• Use lighter weight to maintain proper form and protect your spine