A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Cooldown
4m
7 kcal
/ min (est.)
3 × 12 per side
sets × reps
Why this exercise
Difficulty: Intermediate
Rotational core exercise that builds functional strength and power.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12 per side
Rest
45s
How to Perform
- 1.Set cable high and stand sideways to machine.
- 2.Pull handle diagonally across body to opposite hip.
- 3.Rotate through your core, not arms.
- 4.Return with control.
Pro Tips
- •Pivot on your feet.
- •Keep arms relatively straight.
- •Engage core throughout.
Equipment
Cable Machine
Safety
Use controlled motion to protect back.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.