Cable Lift

Obliques, Abs, ShouldersCable Station

The low-to-high cable lift is a core rotation and anti-rotation exercise that targets the obliques and shoulder girdle. It builds trunk stability and teaches you to transfer force from your lower body to your upper body.

How to do it

1Stand side-on to the low cable pulley, bend your knees slightly, and hold the handle with both hands by your lower hip.

2Brace your core, keep your back flat, and keep your chest open.

3Pivot your torso and pull the handle diagonally from low to high, extending your arms over the opposite shoulder.

4Pivot your back foot—the one closest to the cable—to take stress off your knee joint.

5Slowly lower the handle back down along the same diagonal path under control.

Common mistakes

Pulling strictly with your arms disengages the core.

Failing to pivot your back foot creates harmful twisting forces on your knee.

Overarching your lower back at the top increases the risk of lumbar injury.

Breathing

Exhale forcefully as you drive the handle up; inhale as you lower the weight back down with control.

Make it harder or easier

To regress, reduce the weight or shorten the range of motion. To progress, pause at the top overhead position.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.