Cable machines are useful for training the oblique muscles, which are located at the sides of the rectus abdominis. The obliques function to flex, laterally flex and rotate the spine. Cable machines allow you to perform these movements using cable handles or a rope attachment. For each exercise, you should do 15 to 25 reps.
Standing Cable One-Arm Side Bend
Set the cable pulley to the low position. Grasp the cable handle with your left hand in an overhand grip and stand with the left side of your body facing the cable machine. Laterally flex the right side of your waist, bringing the cable handle up. Laterally extend the right side of your waist, bringing the cable handle down to the start. After you complete the target number of reps with your right side, repeat the exercise with your left side.
Standing Cable Side Twist
Adjust the cable pulley to the middle position. Hold the cable handles with both hands in an overhand grip and your arms straight. Take a few steps away from the machine and stand with the left side of your body facing it. Rotate your waist to the right, moving the cable handle to the right side. Rotate your waist to the left, moving the cable handle to the beginning position. Repeat the movement with your left side after you execute the desired amount of reps with your right side.
Seated Cable Side Twist
Set the cable pulley to the middle position. Grasp the cable handles using an overhand grip with both hands and your arms straight. Sit on the bench with the left side of your body facing the machine. Rotate at the waist to the right, bringing the cable handle to the right side. Rotate at the waist to the left, bringing the cable handle to the start. After you perform the target number with the right side, repeat the exercise with the left side.
Kneeling Cable Oblique Crunch
Hold the rope attachment with your hands in an overhand grip and your arms bent. Put your knees on the ground and position the rope overhead. Bend at the waist and rotate a bit to the right, moving the rope attachment down. Extend at the waist and rotate a bit to the left, moving the rope attachment up. Repeat the movement with your left side and then keep alternating between right and left sides.
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