Cable Twist (up down)

Cable Twist (up down)


Utility: Auxiliary
Mechanics: Isolated
Force: Pull



Grasp stirrup from shoulder height cable pulley. Turn to one side, away from pulley until near arm is extended straight. Position feet wide apart with furthest foot away from pulley and nearest foot close to pulley. Point both feet away from pulley. Raise heel of nearest foot off floor. Place far hand over other hand or interlace fingers.


Keeping arms straight, pull stirrup diagonally downward around shoulders by rotating torso and gradually lowering arms downward until cable is just above shoulder. Gradually bend knees as stirrup makes its way around body and approaches bottom. Return to original position and repeat. Continue with opposite side.


Both arms should be straight following diagonal path downward. This movement arguably involves more hip internal rotation and transverse adduction than spinal rotation. Although it is considered oblique movement, remarkably little rotation actually occurs through spine, although rotators of spine act largely as stabilizers except at very beginning and end of motion where resistance from cable is minimal. A large part of rotational force actually occurs through rotation/transverse adduction of forward hip. Because rear leg is only supported by forefoot, hip of forward leg is utilized much greater than hip of rear leg since forward leg offers more secured base of support. Continued rotation would occur through spine except when cable would make contact with body precluding further movement and resistance would no longer be provided through cable since line of force is no longer perpendicular line of pull. Seated oblique exercises or those exercises where hips are stabilized allow for greater range of movement through spine. See Spot Reduction Myth.

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