Cable Judo Flip
Sculpt your core with the Cable Judo Flip! This dynamic exercise targets your obliques for a stronger, more defined midsection.
The Cable Judo Flip mainly works the core, with help from the back and traps. You'll need: rope attachment or cable machine.
Required Equipment
Cable Judo Flip Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)
Cable Judo Flip Variations and Alternatives
How to do the Cable Judo Flip
Attach a rope handle to a high pulley on the cable machine.
Stand with your feet shoulder-width apart, facing away from the machine. Grab the rope handle with both hands over your shoulder on the side closest to the cable machine.
Rotate your torso away from the machine, keeping your hands near your shoulders. This is your starting position.
In one fluid motion, pull the handle down and across your body towards your opposite hip, simultaneously rotating your torso and slightly bending your knees.
Keep your core engaged and ensure the movement is controlled. Focus on using your obliques to drive the motion.
After you complete the motion, slowly return to the starting position, resisting the pull of the cable as you come back up.
Perform the desired number of repetitions on one side before turning around to repeat the exercise with the opposite side of your body to ensure balanced development.
Be careful to perform the exercise with control, avoiding any jerky motions which could lead to injury. Adjust the weight on the cable machine to match your fitness level.
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Cable Judo Flip FAQs
What muscles does the Cable Judo Flip work?
The Cable Judo Flip mainly works the core, with help from the back and traps. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Cable Judo Flip?
Rope attachment or cable machine.
What workout day should the Cable Judo Flip go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Judo Flip variations and alternatives?
Similar exercises include the Cable High-Low Woodchopper, Cable Oblique Twist, Cable Reverse Woodchop and Cable Single-Arm High-Low Woodchopper.
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