A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Cooldown
4m
6 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Intermediate
Tones waist and improves rotational strength for daily movement.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
45s
How to Perform
- 1.Stand sideways to cable machine with handle at shoulder height.
- 2.Pull handle diagonally downward across body.
- 3.Return to start under control.
Pro Tips
- •Engage core, not arms.
- •Rotate torso naturally.
Equipment
Cable Machine
Safety
Avoid twisting too fast.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.