Turn Lift Twist
Strengthen your core with the Turn Lift Twist! This dynamic cable exercise targets your obliques and improves rotational strength.
The Turn Lift Twist is a compound exercise that mainly works the core and back, with help from the traps. You'll need: cable machine or cable handle attachment.
Required Equipment
Turn Lift Twist Muscles Worked
Primary
Obliques; Lats (latissimus dorsi)
Secondary
Deep Core (transverse abdominis); Mid Traps (trapezius, middle fibers)
Turn Lift Twist Variations and Alternatives
How to do the Turn Lift Twist
Stand side on to a cable machine, feet shoulder-width apart, and knees slightly bent.
Grasp the cable handle with both hands at the lowest pulley setting. Your arms should be fully extended and your hands should be near your opposite thigh to start the movement.
In a smooth, controlled motion, twist your torso away from the machine and simultaneously lift the cable handle diagonally across your body until your arms are fully extended above your shoulder on the opposite side.
Pause briefly at the top of the motion, squeezing your obliques and shoulders.
Slowly reverse the movement back to the starting position.
Complete all reps on one side before switching your stance to work the opposite side.
Maintain a braced core and proper alignment throughout the movement to protect your spine and maximise muscle engagement.
Be sure to adjust the weight on the cable machine to suit your strength level and focus on form before adding more weight. Perform this exercise for the desired number of reps and sets, ensuring you work both sides of your body equally.
---
Turn Lift Twist FAQs
What muscles does the Turn Lift Twist work?
The Turn Lift Twist mainly works the core and back, with help from the traps. The main muscles are the obliques and latissimus dorsi.
What equipment do you need for the Turn Lift Twist?
Cable machine or cable handle attachment.
Is the Turn Lift 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 Turn Lift Twist variations and alternatives?
Similar exercises include the Cable Oblique Twist, Cable Half Kneeling Lift, Cable Judo Flip and Cable Kneeling Twist.
Training calculators
Work out the numbers behind your training before your next session.