Cable Russian Twists
How to do the Cable Russian Twists
- 1
Connect a standard handle attachment, and position the cable to a middle pulley position.
- 2
Lie on a stability ball perpendicular to the cable and grab the handle with one hand. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable.
- 3
Grab the handle with both hands and fully extend your arms above your chest. You hands should be directly in-line with the pulley. If not, adjust the pulley up or down until they are.
- 4
Keep your hips elevated and abs engaged. Rotate your torso away from the pulley for a full-quarter rotation. Your body should be flat from head to knees.
- 5
Pause for a moment and in a slow and controlled manner reset to the starting position. You should still have side tension on the cable in the resting position.
- 6
Repeat the same movement to failure.
- 7
Then, reposition and repeat the same series of movements on the opposite side.
How to program the Cable Russian Twists
Sets and reps
As a compound movement, the Cable Russian Twists responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Cable Russian Twists is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Cable Russian Twists work?
The Cable Russian Twists primarily targets the Abdominals.
What equipment do I need for the Cable Russian Twists?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Cable Russian Twists should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
