Cable Russian Twists
The Cable Russian Twists targets the Abdominals and suits beginner-level lifters. With 7 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. This compound movement keeps tension concentrated on a single muscle group.
How to Cable Russian Twists
- 1
Connect a standard handle attachment, and position the cable to a middle pulley position.
- 2
Lie on a stability ball perpendicular to the cable and grab the handle with one hand. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable.
- 3
Grab the handle with both hands and fully extend your arms above your chest. You hands should be directly in-line with the pulley. If not, adjust the pulley up or down until they are.
- 4
Keep your hips elevated and abs engaged. Rotate your torso away from the pulley for a full-quarter rotation. Your body should be flat from head to knees.
- 5
Pause for a moment and in a slow and controlled manner reset to the starting position. You should still have side tension on the cable in the resting position.
- 6
Repeat the same movement to failure.
- 7
Then, reposition and repeat the same series of movements on the opposite side.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Cable Russian Twists work?
The Cable Russian Twists primarily targets the Abdominals. It's an effective compound exercise for building abdominals strength.
Is the Cable Russian Twists good for beginners?
Yes, the Cable Russian Twists is suitable for beginners. Start with light weight to master the 7-step form before adding load.
What equipment do I need for the Cable Russian Twists?
You need cable to perform the Cable Russian Twists. Most commercial gyms will have this available.
Track Your Progress
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