Exercise guide · Intermediate · Compound

Cable Judo Flip: How to Do It & Muscles Worked

The cable judo flip is a rotational core exercise that targets the abs, obliques, and shoulders using a cable machine. It mimics the motion of a judo throw, requiring coordination, core strength, and controlled movement.

Primary muscles
Abs
Secondary muscles
Obliques , Shoulders
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable judo flip
Front view: muscles worked by the cable judo flip. Primary: abs. Secondary: obliques and shoulders.
Back view: muscles worked by the cable judo flip. Primary: abs. Secondary: obliques and shoulders.
Primary Secondary

How to do the cable judo flip

  1. Step 1: Stand facing the cable machine with your feet shoulder-width apart.
  2. Step 2: Hold the cable handle with both hands at chest level, palms facing down.
  3. Step 3: Engage your core and rotate your torso to the right, pulling the cable across your body.
  4. Step 4: As you rotate, pivot your back foot and allow your hips to rotate naturally.
  5. Step 5: Extend your arms fully and finish the movement by flipping the cable handle over your shoulder.
  6. Step 6: Return to the starting position by reversing the movement, rotating your torso back to the center.
  7. Step 7: Repeat the movement on the opposite side.
  8. Step 8: Continue alternating sides for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the cable judo flip by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Judo Flip alternatives

More exercises that train the abs as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.