Cable Side Bend
Learn how to do the Cable Side Bend with proper form and technique. This cable exercise primarily targets your Abs, with secondary emphasis on Obliques.
How to Do the Cable Side Bend
Follow these steps to perform the Cable Side Bend with correct form:
- 1Stand with your feet shoulder-width apart and grasp the cable handle with one hand.
- 2Keep your back straight and your core engaged.
- 3Slowly bend sideways at the waist, lowering the cable handle towards your knee.
- 4Pause for a moment, then return to the starting position.
- 5Repeat on the other side.
- 6Alternate sides for the desired number of repetitions.
Cable Side Bend 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 Side Bend?
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 Side Bend work?
The Cable Side Bend 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 Side Bend?
The Cable Side Bend 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 Side Bend with proper form?
Start by Stand with your feet shoulder-width apart and grasp the cable handle with one hand. Keep your back straight and your core engaged. Slowly bend sideways at the waist, lowering the cable handle towards your knee. 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 Side Bend?
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 Side Bend?
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 Side Bend best for?
The Cable Side Bend fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.
Track Cable Side Bend in Cora
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