How to do the Cable Single-arm High-pulley Side Bend
Connect a standard handle to a tower. Move cable to highest pulley position.
Stand with side to cable. With one hand, reach up and grab handle with underhand grip.
Pull down cable until elbow touches your side and the handle is by your shoulder.
Position feet hip-width apart. Place free hand on hip to help gauge pivot point.
Keep arm in static position. Contract oblique to bring the weight down in a side crunch.
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.
Repeat to failure.
Then, reposition and repeat the same series of movements on the opposite side.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
The obliques rotate and side-bend your trunk, and resist both. Side planks, Pallof presses, woodchops and carries cover every job.
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