One-Arm High-Pulley Cable Side Bends

Technique

How to perform One-Arm High-Pulley Cable Side Bends

1. Attach one D-handle to a high pulley and stand side-on to the cable with the feet about hip-width apart.
2. Take the handle in an underhand grip and bring it beside the working shoulder with the elbow bent and the upper arm close to your side.
3. Keep that arm position and place the free hand on the hip if useful for tracking the trunk movement.
4. Bend sideways through the waist, bringing the handle-side ribs toward the same-side hip without turning the chest or pulling with the elbow.
5. Straighten the torso under control while keeping the handle beside the shoulder and avoiding a forward crunch.
6. Repeat the side bend, then turn around and set up with the other hand for the opposite side.

Programming relevance

Muscles involved

Primary targets: External Oblique, Internal Oblique.