Cable Twist
Learn how to do the Cable Twist with proper form and technique. This cable exercise primarily targets your Abs, with secondary emphasis on Obliques.
How to Do the Cable Twist
Follow these steps to perform the Cable Twist with correct form:
- 1Stand with your feet shoulder-width apart, facing the cable machine.
- 2Hold the cable handle with both hands in front of your chest, keeping your arms slightly bent.
- 3Engage your core and twist your torso to the right, pulling the cable across your body.
- 4Pause for a moment at the end of the movement, feeling the contraction in your abs and obliques.
- 5Slowly return to the starting position, resisting the cable's pull.
- 6Repeat the movement to the left side.
- 7Continue alternating sides for the desired number of repetitions.
Cable Twist Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- waist
- Category
- Main
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 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 Twist work?
The Cable 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 Twist?
The Cable 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 Twist with proper form?
Start by Stand with your feet shoulder-width apart, facing the cable machine. Hold the cable handle with both hands in front of your chest, keeping your arms slightly bent. Engage your core and twist your torso to the right, 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 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 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 Twist best for?
The Cable 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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