Seated Cable Rotation

Obliques, AbsCable Machine

This exercise isolates the obliques while improving thoracic spine mobility. Sitting locks your pelvis in place, eliminating lower-body cheating and forcing your core to drive the rotation.

How to do it

1Sit sideways to a cable machine on a bench, sit up tall, and plant your feet flat on the floor.

2Hold the cable handle with both hands directly in front of your lower chest.

3Keep a slight bend in your elbows and slowly rotate your torso away from the stack.

4Focus on initiating the movement by twisting through your ribcage, not pulling with your arms.

5Hold the end range for a full second, feeling a hard contraction in your obliques.

6Return to the start position under control, resisting the cable's pull.

Common mistakes

Swiveling your hips or moving your knees during the turn, taking work away from the obliques.

Pulling solely with your arms and shoulders while keeping your torso motionless.

Letting the weight snap you back quickly, risking lower back strains.

Breathing

Inhale before initiating the movement, and exhale as you rotate your torso to the side.

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.