Torso rotation on the cable pulley

Target the side abdominal muscles specifically and improve core stability.

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Preparation

Hang the cable pulley in the upper position. Fold the handle strap twice and thread it through the loop of the cable pulley.

Starting Position

Stand with your feet hip-width apart, keep your upper body upright, and position yourself diagonally to the machine. Turn your upper body slightly towards the machine and grab the handle loop with both hands.

Execution

Perform a rotation of the core muscles with arms extended. Keep your eyes on your hands. The leg closest to the device should be slightly twisted at the end of the movement.

Muscles Used

Core

Back

Tip

Make sure to perform this exercise in both directions to achieve a balanced workout.

What makes this exercise particularly effective?

The trunk rotation on the cable machine is a dynamic exercise that specifically targets the lateral abdominal muscles (obliques) and challenges deep core stability. When pulling the rope in a rotational movement, you generate a torque that your core must absorb with controlled tension. This not only strengthens the abdominal muscles but also improves mobility and control in the upper body. Maintaining an upright stance with a firm core and stable pelvis is crucial so that the rotational movement is isolated and not compensated for by hip or pelvic movements.

What effect does the exercise achieve?

Strengthening the oblique abdominal muscles: The side abdominal muscles are intensively activated, leading to clearer definition and improved function.
Improved core stability: Your core (deep abdominal muscles and lower back) must work to keep the pelvis stable and avoid unwanted movements.
Better movement control and posture: Proper execution trains your ability to perform rotations cleanly – important in everyday life and sports, as many movements involve rotational components.
Joint-friendly with moderate load: If resistance is chosen moderately and the movement is controlled, trunk rotation using a cable pulley is joint-friendly and beneficial for the spine and torso joints.

How does this exercise fit into the Big 5 concept?

The Big 5 include the basic exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. Even though the exercise "trunk rotation on the cable machine" is not part of the classic Big 5, it can be a meaningful addition.

Supporting full-body stability: A strong core acts like a stable roof over the foundation of the body and helps improve performance and safety in all exercises.
Promotion of mobility and balance: Many people experience one-sided strain and lack of rotational movement in daily life – this exercise counteracts that and prevents dysfunctional movement patterns.
Versatility and variation: In training concepts such as MIKE5, trunk rotation is ideal as a supplementary exercise to overcome training plateaus and introduce new stimuli.