One-Arm High-Pulley Cable Side Bends

How to do the One-Arm High-Pulley Cable Side Bends

1. 1

   Connect a standard handle to a tower. Move cable to highest pulley position.

2. 2

   Stand with side to cable. With one hand, reach up and grab handle with underhand grip.

3. 3

   Pull down cable until elbow touches your side and the handle is by your shoulder.

4. 4

   Position feet hip-width apart. Place free hand on hip to help gauge pivot point.

5. 5

   Keep arm in static position. Contract oblique to bring the weight down in a side crunch.

6. 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. 7

   Repeat to failure.

8. 8

   Then, reposition and repeat the same series of movements on the opposite side.