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One-Arm High-Pulley Cable Side Bends

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

One-Arm High-Pulley Cable Side Bends: starting positionOne-Arm High-Pulley Cable Side Bends: finishing position
Main muscles
Abs
Equipment
Cable
Level
Beginner
Type
Isolation
Movement
Pull

How to do the One-Arm High-Pulley Cable Side Bends

  1. Connect a standard handle to a tower. Move cable to highest pulley position.
  2. Stand with side to cable. With one hand, reach up and grab handle with underhand grip.
  3. Pull down cable until elbow touches your side and the handle is by your shoulder.
  4. Position feet hip-width apart. Place free hand on hip to help gauge pivot point.
  5. Keep arm in static position. Contract oblique to bring the weight down in a side crunch.
  6. 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.
  7. Repeat to failure.
  8. Then, reposition and repeat the same series of movements on the opposite side.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 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 One-Arm High-Pulley Cable Side Bends

Questions

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

Mainly the abs.

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

Good alternatives that train the abs: Bosu Ball Cable Crunch With Side Bends, Cable Crunch, Cable Reverse Crunch or Cable Seated Crunch.

How many sets and reps of the One-Arm High-Pulley Cable Side Bends should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

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