Breathing
Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.
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The One-Arm High-Pulley Cable Side Bends primarily works the abdominals. It is a strength movement performed with cable.
1 / 2How to
Movement instructions
Connect a standard handle to a tower. Move cable to highest pulley position.
Stand with side to cable. With one hand, reach up and grab handle with underhand grip.
Pull down cable until elbow touches your side and the handle is by your shoulder.
Position feet hip-width apart. Place free hand on hip to help gauge pivot point.
Keep arm in static position. Contract oblique to bring the weight down in a side crunch.
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.
Repeat to failure.
Then, reposition and repeat the same series of movements on the opposite side.
Technique guidance
Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same cable setup, range of motion and recording method when comparing One-Arm High-Pulley Cable Side Bends sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Abdominals is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the abdominals using something else.
Related
Related movements
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