Exercise guide · Intermediate · Compound

Cable Twist: How to Do It & Muscles Worked

The cable twist is an exercise targeting the abdominal muscles, particularly the obliques, using a cable machine. It involves twisting the torso against resistance, which helps build core strength and stability.

Primary muscles
Abs
Secondary muscles
Obliques
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable twist
Front view: muscles worked by the cable twist. Primary: abs. Secondary: obliques.
Back view: muscles worked by the cable twist. Primary: abs. Secondary: obliques.
Primary Secondary

How to do the cable twist

  1. Step 1: Stand with your feet shoulder-width apart, facing the cable machine.
  2. Step 2: Hold the cable handle with both hands in front of your chest, keeping your arms slightly bent.
  3. Step 3: Engage your core and twist your torso to the right, pulling the cable across your body.
  4. Step 4: Pause for a moment at the end of the movement, feeling the contraction in your abs and obliques.
  5. Step 5: Slowly return to the starting position, resisting the cable's pull.
  6. Step 6: Repeat the movement to the left side.
  7. Step 7: Continue alternating sides for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the cable twist 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 Twist alternatives

More exercises that train the abs as their main target:

More abs exercises

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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.