Standing Cable Side Crunch

ObliquesCable Machine

A standing cable exercise designed to target the obliques with low spinal loading, building lateral core strength and trunk control.

How to do it

1Stand side-facing to a high cable pulley and grab the handle with your inside hand.

2Set your feet slightly wider than shoulder-width and keep your hips locked in place.

3Contract your obliques to crunch your torso sideways and slightly diagonally downward.

4Pause at peak contraction at the bottom for a one-count.

5Slowly return to the upright starting position, controlling the cable tension.

Common mistakes

Twisting your hips or lower body during the crunch, taking tension off the obliques.

Pulling the handle with your arm and shoulder instead of side-crunching your core.

Letting the stack pull you back up quickly without controlling the eccentric phase.

Breathing

Exhale as you crunch down; inhale as you return to the starting position.

Make it harder or easier

To make it easier, reduce the weight on the stack. To make it harder, hold the peak contraction for two seconds on every rep.

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.