One-Arm High-Pulley Cable Side Bends
- Equipment
- Cable
- Difficulty
- Beginner
- Force
- Pull
- Mechanic
- Isolation
- Type
- Strength
How to do the One-Arm High-Pulley Cable Side Bends
- 1
Connect a standard handle to a tower. Move cable to highest pulley position.
- 2
Stand with side to cable. With one hand, reach up and grab handle with underhand grip.
- 3
Pull down cable until elbow touches your side and the handle is by your shoulder.
- 4
Position feet hip-width apart. Place free hand on hip to help gauge pivot point.
- 5
Keep arm in static position. Contract oblique to bring the weight down in a side crunch.
- 6
Once you reach maximum contraction, slowly release the weight to the starting position. The weight stack should never be unloaded in a resting position. The aim is constant tension during the set.
- 7
Repeat to failure.
- 8
Then, reposition and repeat the same series of movements on the opposite side.
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Exercise data courtesy of the open-source free-exercise-db project.