Cable Side Bends
Primary Muscle Group: Obliques
Secondary Muscle Group: Abdominals
Equipment Needed: Cable pulley Machine
The Benefits of Cable Side Bends
The Cable Side Bends targets specifically your oblique muscles that give you the side separation from your abdominal muscles. You can really see this when you start to get to around 10% body fat. Cable Side Bends are good because it allows you to put the obliques under more strain by adding heavier weight than other exercises that you can only do with your own body weight, such as the plank. Because you are using cables during this exercise, there’s less chance of getting injured as long as the technique is done correctly and it’s also great for doing drop sets with because you can adjust your weight quickly.
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The Risks of doing Cable Side Bends
Side bends are relatively low risk because of the use of cables but every exercise comes with some sort of risk. With cable side bends, you need to be careful not to hunch your shoulders or bend your back during the exercise as this can lead to injuries of the lower back. We need to avoid this as clearly this will mean you not being able to train and it will only set you back in achieving your fitness goals.
So before giving Cable Side Bends a go, here's exactly how to do them without risking pain or injury.
How To Do Cable Side Bends
1) Firstly, set up the cable handle on a low setting and select a weight that you feel comfortable with and that is going to give you a challenging set.
2) Grab the cable handle so that your palms are facing inwards & stand with your back straight.
3) Keep your feet firmly on the floor with a shoulder width stance. Keeping your back straight and your eyes facing forwards, bend down to the right as far as you can, then back up again.
4) Without pausing at the top, bend down to the left.
For Perfect Technique
• Keep your back straight at all times and your shoulders by your side.
• Avoid moving your head by staying focus on a point in front of you. This will help avoid jarring your head and reduce the risk of pulling a muscle in your neck.
• Always keep your abs switched on to keep your stability and protect your lower back from being injured.
Once you have mastered the Cable Side Bend you can try alternative exercises that target similar muscle groups such as;
How To Do Russian Twists
1) Firstly, start by sitting on the floor, with your knees bent and feet flat on the ground.
2) Then lean back so your upper body is at a 45-degree angle to the floor making sure you Keep your back straight at this angle throughout the exercise. Avoid to hunching your shoulders forward.
3) Link your hands together in front of your chest, then brace your core and raise your legs up off the ground.
4) Rotate your arms all the way over to one side, then do the same in the other direction.
How To Do knee up Crunch
1) Firstly, lie on your back with your knees bent & your hands placed on the opposite shoulder OR behind your head. It’s optional to use a yoga mat but if you don’t have one, you can pick one up on amazon.
2) Bring your knees up in the air so that your thighs and hips form a 90 degree angle with you calves parallel to the floor.
3) To get into your starting position, slightly lift your shoulder blades off the floor and hold the position.
4) Exhale and lift your upper body off the ground, keeping your head and neck relaxed.
5) Inhale and return to the starting position.