One-Arm High-Pulley Cable Side Bends
How to do the One-Arm High-Pulley Cable Side Bends
- 1
Connect a standard handle to a tower. Move cable to highest pulley position.
- 2
Stand with side to cable. With one hand, reach up and grab handle with underhand grip.
- 3
Pull down cable until elbow touches your side and the handle is by your shoulder.
- 4
Position feet hip-width apart. Place free hand on hip to help gauge pivot point.
- 5
Keep arm in static position. Contract oblique to bring the weight down in a side crunch.
- 6
Once you reach maximum contraction, slowly release the weight to the starting position. The weight stack should never be unloaded in a resting position. The aim is constant tension during the set.
- 7
Repeat to failure.
- 8
Then, reposition and repeat the same series of movements on the opposite side.
How to program the One-Arm High-Pulley Cable Side Bends
Sets and reps
As an isolation movement, the One-Arm High-Pulley Cable Side Bends is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The One-Arm High-Pulley Cable Side Bends 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.
Put the One-Arm High-Pulley Cable Side Bends into a plan
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Frequently asked questions
What muscles does the One-Arm High-Pulley Cable Side Bends work?
The One-Arm High-Pulley Cable Side Bends primarily targets the Abdominals.
What equipment do I need for the One-Arm High-Pulley Cable Side Bends?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the One-Arm High-Pulley Cable Side Bends should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
