Cable Judo Flip

A beginner strength exercise for the abs, done with a cable machine.

Movement guide

Cable Judo Flip

Demand · source-assignedEasy (unreviewed)

Equipment requiredA cable machine

Muscle focusAbs

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Cable Judo FlipBeginner · A cable machine

Beginner grade (source-assigned).

Harder option

Cable press and rotation demonstrated on the 3D figure

3D demoCable press and rotationIntermediate · A cable machine

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Connect a rope attachment to a tower, and move the cable to the lowest pulley position. Stand with your side to the cable with a wide stance, and grab the rope with both hands.
Twist your body away from the pulley as you bring the rope over your shoulder like you're performing a judo flip.
Shift your weight between your feet as you twist and crunch forward, pulling the cable downward.
Return to the starting position and repeat until failure.
Then, reposition and repeat the same series of movements on the opposite side.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs.

Equipment

A cable machine

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Barbell rollout from the knees demonstrated on the 3D figure

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Cable reverse crunch demonstrated on the 3D figure

3D demoCable reverse crunchIntermediate · A cable machine

Cable wood chop demonstrated on the 3D figure

3D demoCable wood chopAdvanced · A cable machine

Dumbbell side bend demonstrated on the 3D figure

3D demoDumbbell side bendIntermediate · A dumbbell

Farmer's carry demonstrated on the 3D figure

3D demoFarmer's carryBeginner · A dumbbell + A kettlebell

Kettlebell Windmill demonstrated on the 3D figure

3D demoKettlebell WindmillIntermediate · A kettlebell

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Questions people ask

What muscles does the Cable Judo Flip work?

Mainly the abs.

What equipment do I need for the Cable Judo Flip?

A cable machine.

Is the Cable Judo Flip good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Cable press and rotation.

How do I make the Cable Judo Flip harder?

Progress to the Cable press and rotation, or add load, range or slower lowering once your form is solid.