Standing Cable Lift

A standing cable exercise that targets the core and obliques through a diagonal lifting motion, engaging abdominal and shoulder stabilizers.

Instructions

1. Connect a standard handle to a cable tower and set the pulley to the lowest position.
2. Stand perpendicular to the cable with your feet shoulder-width apart, approximately arm’s length from the pulley. Grab the handle with both hands and keep your arms extended, with tension on the cable.
3. Squat slightly and engage your core. Position your body so the cable load is felt through your torso.
4. In one explosive motion, pull the handle up and diagonally across your body, rotating through your torso until your arms are fully extended above your head.
5. Keep your back straight and brace your core throughout. Pivot your back foot slightly to maximize rotational range of motion.
6. Hold the top position for a second, squeezing your obliques and abdominals.
7. Return to the starting position in a slow, controlled manner, resisting the cable tension.
8. Complete all reps on one side, then reposition and repeat on the opposite side.

Tips

• Keep your core tight throughout the movement to prevent excessive spine rotation.
• The movement should initiate from your core, not your arms—think of pulling with your obliques.
• Avoid twisting at the lower spine; rotate from the thoracic spine instead.
• Move with controlled tempo to maximize muscle engagement and prevent momentum.
• Start light to establish proper form before increasing weight.
• This exercise can be performed as a rotation drill (light weight, high reps) or a strength exercise (heavier weight, moderate reps).