One-Arm High-Pulley Cable Side Bends

Also called cable side bend, high cable side bend and overhead cable side bend.

Works

Abs

Equipment

Cable

Level

Beginner

Type

Isolation, one side at a time

How to do it

Setup. Connect a standard handle to a tower. Move cable to highest pulley position.

1. Stand with side to cable. With one hand, reach up and grab handle with underhand grip.
2. Pull down cable until elbow touches your side and the handle is by your shoulder.
3. Position feet hip-width apart. Place free hand on hip to help gauge pivot point.
4. Keep arm in static position. Contract oblique to bring the weight down in a side crunch.
5. 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.
6. Repeat to failure.
7. Then, reposition and repeat the same series of movements on the opposite side.

Cues

• Side to the cable, handle at shoulder.
• Elbow pinned to the ribs.
• Bend sideways away from the stack.
• Hips still, no twisting.

Common mistakes

• Rotating the torso.
• Pulling with the arm.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

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