Cable Rotation: How-to, Tips & More
The Cable Rotation is a beginner isolation exercise for your obliques. You do it with cable machine and single handle, one side at a time. It is a good fit when your goal is muscle growth.
Besides the obliques, it also works your abs, so it fits well in a session that trains those muscles together.
Muscles worked
Obliques
Primary
Abs
Secondary
How to do the Cable Rotation
- Stand side on to a pulley at chest height and hold the handle with both hands.
- Arms straight, rotate your torso away from the machine.
- Pivot on your back foot as you turn.
- Return slowly, then switch sides after the set.
Cable Rotation tips
- Your arms stay straight. The turn comes from your trunk.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Cable machine, Single handle
Type
Isolation
Cable Rotation alternatives
More obliques exercises
45 Degree Side Bend
Hyperextension bench
Dumbbell Side Bend
Dumbbells
Hanging Oblique Knee Raise
Pull up bar
Heel Touches
Bodyweight
Kettlebell Windmill
Kettlebells
Oblique Crunch
Bodyweight
Frequently asked questions
What muscles does the Cable Rotation work?
The Cable Rotation mainly works your obliques, with help from your abs.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Cable Rotation good for beginners?
Yes. The Cable Rotation is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Cable Rotation?
You need cable machine and single handle.
Add Cable Rotation to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon