One-Arm High-Pulley Cable Side Bends
The One-Arm High-Pulley Cable Side Bends isolates the Abdominals through a controlled range of motion. This beginner-level cable exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to One-Arm High-Pulley Cable Side Bends
- 1
Connect a standard handle to a tower. Move cable to highest pulley position.
- 2
Stand with side to cable. With one hand, reach up and grab handle with underhand grip.
- 3
Pull down cable until elbow touches your side and the handle is by your shoulder.
- 4
Position feet hip-width apart. Place free hand on hip to help gauge pivot point.
- 5
Keep arm in static position. Contract oblique to bring the weight down in a side crunch.
- 6
Once you reach maximum contraction, slowly release the weight to the starting position. The weight stack should never be unloaded in a resting position. The aim is constant tension during the set.
- 7
Repeat to failure.
- 8
Then, reposition and repeat the same series of movements on the opposite side.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • 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 One-Arm High-Pulley Cable Side Bends work?
The One-Arm High-Pulley Cable Side Bends primarily targets the Abdominals. It's an effective isolation exercise for building abdominals strength.
Is the One-Arm High-Pulley Cable Side Bends good for beginners?
Yes, the One-Arm High-Pulley Cable Side Bends is suitable for beginners. Start with light weight to master the 8-step form before adding load.
What equipment do I need for the One-Arm High-Pulley Cable Side Bends?
You need cable to perform the One-Arm High-Pulley Cable Side Bends. Most commercial gyms will have this available.
Track Your Progress
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