Cable Seated Russian Twist
A resisted core rotation performed while seated, primarily targeting the obliques for rotational strength and anti-extension stability. Used for hypertrophy and core conditioning.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques
Secondary Muscles
Hip Flexors
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
6/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
3/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
45-90 seconds • Rest only long enough to regain core tension, often used in circuits.
How to Perform
Set the cable pulley to chest height and attach a handle. Sit on the floor facing the machine with legs extended or bent, grabbing the handle with both hands. Lean back slightly to achieve a stable, engaged core position.
- Maintain a tight core and straight torso while holding the backward lean.
- Rotate your torso away from the machine, pulling the cable across your body using your core.
- Keep your arms mostly extended and let the rotation occur primarily at the trunk.
- Pause briefly when the handle is across your body, ensuring maximal oblique contraction.
- Control the cable slowly back to the starting position, resisting the pull of the weight.
- Complete all prescribed reps on one side before switching to face the opposite direction.
Coaching Tips
Form Cues
- Rotate from the rib cage.
- Keep the hips stable.
- Maintain constant lean.
- Control the eccentric.
Breathing
Exhale forcefully as you rotate and pull the cable across your body; inhale slowly as you control the handle back to the center.
Tempo
2-1-1
Range of Motion
Rotate the torso until the handle reaches the outside of the opposing hip, maintaining tension and a stable lower back.
Safety
Safety Notes
- Avoid if you have acute spinal disc issues or lower back pain.
- Start with light weight to master the rotational control.
- Ensure the lumbar spine remains neutral or slightly extended, not flexed.
Spotting
Not recommended. The exercise is self-limiting; reduce weight if control is lost.
Common Mistakes
- Rounding or hunching the lower back.
- Using momentum or swinging the weight.
- Allowing the hips to twist with the torso.
- Bending the elbows too much.
When to Avoid
- Acute lower back pain or disc injury.
- Recent abdominal surgery.
Flexibility Needed
- Sufficient thoracic spine rotation.
Build Up First
- Ability to maintain an anti-extension/hollow core position.
Also known as
Cable Seated Twist, Seated Cable Rotation, Cable Russian Twist
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Cable Seated Russian Twist
Single Cable Machine
Obliques
Russian Twist
Body Weight
Obliques
Medicine Ball Russian Twist
Medicine Ball, Body Weight
Obliques
Balance Trainer Russian Twist
Balance Trainer
Obliques
Cable Seated Row
Single Cable Machine
Lats
Cable Chop
Single Cable Machine, Handle Cable Attachment
Obliques
V-Bar Seated Cable Row
Single Cable Machine, V-Bar Cable Attachment
Lats
Cable Chop (High to Low)
Single Cable Machine, Handle Cable Attachment
Obliques
Cable Low-to-High Chop
Single Cable Machine, Handle Cable Attachment
Obliques
Cable Pallof Press
Single Cable Machine, Handle Cable Attachment
Obliques
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
