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Cable Russian Twists

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

Cable Russian Twists: starting positionCable Russian Twists: finishing position
Main muscles
Abs
Equipment
Cable
Level
Beginner
Type
Compound
Movement
Pull

How to do the Cable Russian Twists

  1. Connect a standard handle attachment, and position the cable to a middle pulley position.
  2. Lie on a stability ball perpendicular to the cable and grab the handle with one hand. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable.
  3. Grab the handle with both hands and fully extend your arms above your chest. You hands should be directly in-line with the pulley. If not, adjust the pulley up or down until they are.
  4. Keep your hips elevated and abs engaged. Rotate your torso away from the pulley for a full-quarter rotation. Your body should be flat from head to knees.
  5. Pause for a moment and in a slow and controlled manner reset to the starting position. You should still have side tension on the cable in the resting position.
  6. Repeat the same movement to failure.
  7. Then, reposition and repeat the same series of movements on the opposite side.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Cable Russian Twists

Questions

What muscles does the Cable Russian Twists work?

Mainly the abs.

Is the Cable Russian Twists good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Cable Russian Twists?

Good alternatives that train the abs: Cable Judo Flip, Pallof Press With Rotation, Standing Cable Lift or Standing Cable Wood Chop.

How many sets and reps of the Cable Russian Twists should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).