How to do a Cable Russian Twists
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Cable Russian Twists
Target muscles worked
Instructions for Proper Form
The Cable Russian Twists, enhanced by the stability of a ball and the dynamic resistance of a hi-lo pulley system, targets the obliques for a comprehensive core workout. This advanced variation introduces an instability component that requires greater engagement of the entire core, including the deep stabilizing muscles, to maintain balance. The added resistance from the cable pulley system ensures constant tension, significantly increasing the exercise's effectiveness for developing core strength and rotational power. This combination not only improves muscle activation but also enhances balance and functional fitness, making it a challenging yet beneficial exercise for athletes and fitness enthusiasts alike.
- Sit upright on a stability ball with a pulley set to your shoulder height a foot away with a handle attachment.
- Walk yourself out until your shoulders are resting on the ball with your knees bent to 90 degrees.
- Hold onto the handle with extended arms and clasped hands overtop of the middle of your chest.
- Keep your core braced and your hips stationary as you begin to rotate away from the pulley keeping the handle in the middle of your chest.
- Rotate until you are no longer able to keep your hips stationary before returning back to the starting position. Repeat with opposite side.
Weight & 1 Rep Max Calculator
Average Cable Russian Twists standards by male, female, weight, age and height
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- beginner8reps22.5lbs1 Rep Max30lbs
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- advanced8reps35lbs45lbs
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Alternatives & Variations to Cable Russian Twists
1. Russian Twist
96.2 mSCORESWAPPED 1,192 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
2. Crunches
94 mSCORESWAPPED 684 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
3. Cable Wood Chop
76.3 mSCORESWAPPED 670 TIMESThe Cable Wood Chop is a compound, rotational exercise targeting the obliques and core, enhancing rotational strength and stability. It mimics real-life movement patterns, beneficial for functional strength and improving athletic performance. The cable system ensures constant tension, making it more challenging than free-weight alternatives.
- Intermediate
- Abs
- Hi-Lo Pulley Cable
4. Cable Crunch
88.8 mSCORESWAPPED 628 TIMESCable Crunch is a variation on the more standard Crunch. Unlike Crunches, this is a weighted exercise that does not have you laying on your back. Instead of using your bodyweight for resistance, you use a cable machine. This gives you more control over your resistance, as well as more control over the direction that resistance is coming from.
5. Plank
92.8 mSCORESWAPPED 612 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
6. Bicycle Crunch
91.8 mSCORESWAPPED 573 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
7. Ab Crunch Machine
96.1 mSCORESWAPPED 519 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
8. Leg Raise
96.5 mSCORESWAPPED 517 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.