One-Arm High-Pulley Cable Side Bends
Differentiation: Mechanics
This variation of a side bend is unique. Here is how: you use a cable machine. The cable machine maximizes the continual resistance applied to your obliques throughout each rep. You also set the pulley at a high point. This setting forces you to use concentric contractions to work your oblique muscles. You perform reps with one arm for a full set, | then switch the handle to your other arm.
Starting Position
To get into starting position, do this...
1) Locate a cable machine.
2) Set the pulley at its highest setting.
3) Obtain a single stirrup handle attachment.
4) Clip the single stirrup handle attachment onto the pulley hook.
5) Stand sideways about two feet from the cable machine.
6) Reach up with the hand closest to the machine and grasp the handle attachment with your palm facing you.
7) Your hand should be just above your shoulder.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Bend sideways toward the machine and pull the handle downward...
3) ...until your elbow touches your torso.
4) Hold this position for a count of one second.
5) Then, gradually allow the handle to retract upward to the starting position.
6) Repeat reps for a full set on that side of your body.
7) When all reps are finished, turn around to switch the handle to your other hand. Then, perform the same number of reps using your other side.
Proper Form
Pay special attention to following proper form by...
Your torso should not bend forward or backward, only to the side.
Keep your back straight and head up.
Be sure to pull the weight with your obliques and not your arms so as to concentrate effort in your core.
Be sure to contract your abs during every rep so you properly engage your core.
Gear Advice
For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Harbinger Training Grip WristWrap Glove | $26.99 | |
| Weightlifting Chalk | $11.15 |
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