Napra

One-Arm High-Pulley Cable Side Bends

StrengthBeginner Abdominals Cable crossover / functional trainerCable / pulley
One-Arm High-Pulley Cable Side Bends, step 1
1. Stand side-on to the high pulley and hold the handle overhead with the near hand; let the weight bend you toward the pulley.
One-Arm High-Pulley Cable Side Bends, step 2
2. Bend sideways away from the pulley, pulling with your obliques; keep your hips from shifting. Return slowly.

How to do it

  1. Connect a standard handle to a tower. Move cable to highest pulley position.
  2. Stand with side to cable. With one hand, reach up and grab handle with underhand grip.
  3. Pull down cable until elbow touches your side and the handle is by your shoulder.
  4. Position feet hip-width apart. Place free hand on hip to help gauge pivot point.
  5. Keep arm in static position. Contract oblique to bring the weight down in a side crunch.
  6. 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.
  7. Repeat to failure.
  8. Then, reposition and repeat the same series of movements on the opposite side.

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