Cable Kneeling Twist
Strengthen your core with the Cable Kneeling Twist! Target your obliques and improve rotational strength with this effective exercise.
The Cable Kneeling Twist is a compound exercise that mainly works the core, with help from the shoulders and biceps. You'll need: cable handle attachment or cable machine.
Required Equipment
Cable Kneeling Twist Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Front Shoulder (anterior deltoid); Biceps (biceps brachii)
Cable Kneeling Twist Variations and Alternatives
How to do the Cable Kneeling Twist
Set up the cable machine with a handle attachment at mid-height.
Kneel down parallel to the cable machine with the side of your body facing the machine. Keep your knees hip-width apart, and position yourself so that the cable is lined up with your midsection.
With your nearest hand, grab the handle with an overhand grip. Place your far hand on top of the other to secure your grip.
Brace your core and keep your hips square and facing forward throughout the movement to isolate the twist in your torso.
Pull the handle away from the machine, extending your arms fully.
With both arms extended, twist your torso away from the machine, rotating at the waist while keeping your arms aligned with the cable.
Rotate back slowly to the starting position with control.
Complete the desired number of reps before switching sides to ensure even training on both sides of your obliques.
Tips: - Keep the motion controlled and smooth to maximize engagement of your obliques. - Avoid using your arms to move the weight; focus on using your core to initiate the twist. - Adjust the weight according to your proficiency with the exercise—start light and increase as you get more comfortable with the movement.
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Cable Kneeling Twist FAQs
What muscles does the Cable Kneeling Twist work?
The Cable Kneeling Twist mainly works the core, with help from the shoulders and biceps. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Cable Kneeling Twist?
Cable handle attachment or cable machine.
Is the Cable Kneeling Twist a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Cable Kneeling Twist variations and alternatives?
Similar exercises include the Loop-Band Standing Ab Twist, Cable High-Low Woodchopper, Cable Oblique Twist and Cable Reverse Woodchop.
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