One-Arm High-Pulley Cable Side Bends

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

Movement guide

One-Arm High-Pulley Cable Side Bends

Demand · source-assignedEasy (unreviewed)

Equipment requiredA cable machine

Muscle focusAbs

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

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

One-Arm High-Pulley Cable Side Bends demonstrated on the 3D figure

3D demoOne-Arm High-Pulley Cable Side BendsBeginner · 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 standard handle to a tower. Move cable to highest pulley position.
Stand with side to cable. With one hand, reach up and grab handle with underhand grip.
Pull down cable until elbow touches your side and the handle is by your shoulder.
Position feet hip-width apart. Place free hand on hip to help gauge pivot point.
Keep arm in static position. Contract oblique to bring the weight down in a side crunch.
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.
Repeat to 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.

Loading movement options…

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

Bosu Ball Cable Crunch With Side BendsBeginner · A cable machine

Barbell rollout from the knees demonstrated on the 3D figure

3D demoBarbell rollout from the kneesAdvanced · A barbell

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

Browse more

Questions people ask

What muscles does the One-Arm High-Pulley Cable Side Bends work?

Mainly the abs.

What equipment do I need for the One-Arm High-Pulley Cable Side Bends?

A cable machine.

Is the One-Arm High-Pulley Cable Side Bends 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 One-Arm High-Pulley Cable Side Bends harder?

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