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Cable Seated Twist on Floor
Sit upright on the floor with your legs in a wide V-shape, holding a low cable handle with both hands and arms extended in front of you. Keeping your core engaged and back straight, twist your torso to one side to pull the handle across your body, then return to center and repeat to the other side. Maintain straight arms and controlled movement throughout.
- Target muscles
- Obliques
- Also works
- Abs, Lower back, Shoulders
- Equipment
- Machine
- Training style
- Gym-based
- Logged as
- Weight and reps
- Popularity
- 75 of 100
Cable Seated Twist on Floor: how to do it
- Sit on the floor in front of a cable machine with your legs spread wide apart in a V-shape.
- Attach a single handle to the cable machine at a low pulley setting.
- Grasp the handle with both hands, keeping your arms extended straight in front of you.
- Engage your core and sit upright with your back straight.
- Begin the movement by twisting your torso to one side, pulling the cable handle across your body while keeping your arms extended.
- Slowly return to the starting position, maintaining control of the cable.
- Repeat the movement by twisting to the opposite side.
- Continue alternating sides for the desired number of repetitions.
Common mistakes
Common errors include rounding the back, moving the arms instead of the torso, and using momentum instead of controlled twisting. Keep your spine straight, arms extended, and rotate from the core to avoid strain or reduced effectiveness.
Alternatives
More Obliques exercises
Questions about Cable Seated Twist on Floor
Which muscles does the Cable Seated Twist on Floor work?
This exercise primarily targets your obliques, helping to strengthen and define the sides of your core. Secondary muscles involved include the abs, lower back, and shoulders, which assist in stabilizing and controlling the twisting motion.
What equipment do I need for the Cable Seated Twist on Floor and are there alternatives?
You’ll need a cable machine with a low pulley attachment and a handle. If a cable machine is unavailable, you can use resistance bands anchored at a low point to mimic the movement and resistance.
Is the Cable Seated Twist on Floor suitable for beginners?
Yes, beginners can perform this exercise with light resistance to focus on form and control. Start with a manageable weight and keep your movements slow to learn proper technique before increasing intensity.
What are common mistakes when doing the Cable Seated Twist on Floor?
Common errors include rounding the back, moving the arms instead of the torso, and using momentum instead of controlled twisting. Keep your spine straight, arms extended, and rotate from the core to avoid strain or reduced effectiveness.
How many sets and reps should I do for the Cable Seated Twist on Floor?
A good starting point is 3 sets of 12–15 reps per side using moderate weight. Advanced athletes can increase resistance or add more sets to challenge core endurance and rotational strength.
What safety tips should I follow for the Cable Seated Twist on Floor?
Maintain a neutral spine and engage your core throughout the movement to protect your lower back. Use controlled motions, avoid jerking the cable, and ensure the handle is securely attached to prevent injury.
Are there variations of the Cable Seated Twist on Floor for progression?
Yes, you can increase difficulty by holding a medicine ball attached to a resistance band instead of a cable, or performing the twist in a seated position on a bench for greater range of motion. Advanced variations can include performing the twist with one arm for unilateral core training.