Cable Standing Russian Twist
Auto DetectedCable rotation that targets obliques and rectus abdominis to build rotational strength and core stability; used for functional conditioning and sports performance.
About Exercise
Equipment
Single Cable Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques
Secondary Muscles
Abs, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
7/10Rectus Abdominis
Abs
5/10Transverse Abdominis
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand sideways to a cable machine with the pulley at chest height, gripping the handle with both hands extended in front. Position the cable on your right side, feet shoulder-width apart, core braced.
- Exhale and rotate your torso to the left, keeping arms straight.
- Pivot hips and feet slightly to follow the rotation.
- Pause briefly at the end range across your body.
- Inhale and control the return to center against cable tension.
- Maintain neutral spine throughout.
- Repeat for reps on this side.
Coaching Tips
Form Cues
- Twist from torso, not arms.
- Keep spine neutral.
- Pivot feet slightly.
- Brace core tight.
- Control the return.
Breathing
Exhale during the twist rotation; inhale on the controlled return to start. Brace core before each rep.
Tempo
2-1-2
Range of Motion
Rotate from facing the cable to torso turned 90 degrees left, arms crossing body without rounding spine.
Safety
Safety Notes
- Avoid if lower back pain or pregnancy.
- Start with light weight for form.
- Stop if neck or shoulder strain.
- Use slow tempo to prevent momentum.
Spotting
No spotter needed; use cable machine's weight stack for safety.
Common Mistakes
- Using momentum to swing.
- Rounding lower back.
- Excessive hip sway.
- Arms pulling instead of torso.
- Incomplete rotation.
When to Avoid
- Lower back injury
- Pregnancy
- Acute shoulder impingement
Flexibility Needed
- Torso rotation range
- Hip mobility for pivoting
Build Up First
- Core bracing technique
- Basic standing posture
Also known as
Standing Cable Twist, Cable Torso Rotation, Cable Oblique Twist
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