Cable Seated Twist
Learn how to do the Cable Seated Twist with proper form and technique. This cable exercise primarily targets your Abs, with secondary emphasis on Obliques.
How to Do the Cable Seated Twist
Follow these steps to perform the Cable Seated Twist with correct form:
- 1Sit on a cable machine with your feet flat on the ground and your knees slightly bent.
- 2Hold the cable handle with both hands and extend your arms straight in front of you.
- 3Keeping your core engaged, slowly rotate your torso to one side, pulling the cable across your body.
- 4Pause for a moment at the end of the range of motion, then slowly rotate back to the starting position.
- 5Repeat on the other side.
- 6Continue alternating sides for the desired number of repetitions.
Cable Seated Twist Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- waist
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Cable Seated Twist?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Full Body
Any session
Bro Split
Abs/Core Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Cable Seated Twist work?
The Cable Seated Twist primarily targets your Abs. Secondary muscles worked include Obliques. This makes it an effective exercise for developing your waist.
What equipment do I need for the Cable Seated Twist?
The Cable Seated Twist requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Cable Seated Twist with proper form?
Start by Sit on a cable machine with your feet flat on the ground and your knees slightly bent. Hold the cable handle with both hands and extend your arms straight in front of you. Keeping your core engaged, slowly rotate your torso to one side, pulling the cable across your body. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Cable Seated Twist?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
What are the best sets and reps for the Cable Seated Twist?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Cable Seated Twist best for?
The Cable Seated Twist fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.
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